Is New York Steak Lean or Fatty? The Definitive Guide

November 5, 2025 •

4 min read

A 3-ounce serving of trimmed New York strip steak can contain as little as 6 grams of total fat, but is New York steak lean or fatty in comparison to other popular cuts? The answer is nuanced, depending largely on the cut's marbling and grade, which place it squarely in the middle of the spectrum.

Quick Summary

The New York steak is moderately marbled, positioning it between the very lean filet mignon and the more generously fatty ribeye. Its final fat content is influenced by the beef's grade and how closely it is trimmed.

Key Points

Moderate Fat Content: New York steak falls in the middle of the fat spectrum, with more marbling than a filet mignon but less than a ribeye.
Flavor from Marbling: Its classic beefy flavor comes from the intramuscular fat (marbling) that melts during cooking, providing juiciness.
Trim Affects Leanness: The fat cap on the edge can be trimmed to make the cut significantly leaner.
Grading is a Factor: The USDA grade determines fat level; Prime has the most marbling, while Select has the least.
Balanced Nutritional Profile: It offers a good balance of protein, flavor, and moderate fat, especially when served in a proper portion size.
Cooking Method Matters: Grilling or pan-searing at high heat can render some fat away.

The Anatomy of a New York Strip

The New York strip steak originates from the short loin section of the cow, a muscle known as the longissimus dorsi. This muscle does very little work, which contributes to its relative tenderness compared to cuts from more active areas. The New York strip is distinctive for two key fat components: the strip of fat, or fat cap, that runs along one edge of the steak, and the intramuscular fat, known as marbling, dispersed within the muscle fibers.

Unlike the hyper-tender but often less flavorful filet mignon, the strip's moderate marbling is what gives it a robust, beefy flavor and pleasing texture. As the steak cooks, this intramuscular fat melts, basting the meat from the inside out and enhancing its succulence. The fat cap can be trimmed before cooking for a leaner result or left on to render, adding another layer of rich, buttery flavor.

The Role of Grading in Fat Content

The USDA assigns grades to beef based primarily on its marbling and the animal's maturity. This is a crucial factor in determining the fat content of your New York strip. Grades include Prime, Choice, and Select, among others. USDA Prime beef will have the most marbling and thus the highest fat content, while USDA Select will have the least. A typical consumer-grade New York strip (USDA Choice) will have moderate marbling, offering a balanced combination of flavor and tenderness without being excessively fatty. Wagyu beef, with its highly integrated marbling, represents an extreme on the fatty end of the spectrum, but most people are referring to standard beef grades.

New York Steak: A Balanced Choice

Calling the New York steak simply "lean" or "fatty" is an oversimplification. It occupies a favorable middle ground, delivering a rich flavor that the leaner filet mignon lacks, yet avoiding the overwhelming fattiness that can characterize a ribeye. For many steak lovers, this balanced profile is the perfect compromise, providing a satisfying chew and robust flavor without feeling overly heavy. This is why it's a popular choice in steakhouses and for home cooking alike. The versatility of the New York strip means its final fat content can also be managed by trimming the external fat cap, allowing you to customize your meal for taste or nutritional goals.

Comparing New York Steak to Other Cuts

To put the New York steak's fat content into perspective, it helps to compare it directly with other popular cuts. Below is a table contrasting the general characteristics of a New York strip with the leanest and fattiest alternatives.


Feature	New York Strip	Filet Mignon (Tenderloin)	Ribeye Steak
Fat Content	Moderate marbling.	Very lean, very little marbling.	High marbling, fattiest of the three.
Source Muscle	Short Loin (longissimus dorsi).	Psoas Major muscle in the Tenderloin.	Rib section of the cow.
Flavor Profile	Robust, classic beef flavor.	Mild, buttery flavor.	Rich, buttery, and intense flavor.
Texture	Tender with a firm chew.	Extremely tender, almost melt-in-your-mouth.	Very tender due to high fat.
Best For	Grilling, pan-searing.	Pan-searing, roasting.	Grilling, pan-searing.

How to Adjust Fat Content for Health

For those who enjoy the flavor of a New York strip but are conscious of their fat intake, here are a few tips to balance your indulgence with your health goals:

Trim the Fat Cap: Before cooking, use a sharp knife to carefully remove the thick strip of fat along the edge. Leaving a thin layer can help with flavor during cooking, but trimming most of it will reduce the overall fat content significantly.
Choose the Right Grade: Opt for USDA Choice or Select beef, which will have less marbling than the richer Prime grade. This gives you a great steak flavor with a more moderate fat profile.
Consider Cooking Method: High-heat cooking methods like grilling and pan-searing can help render some of the fat away during the process. For example, pan-searing and then basting with a little compound butter can add flavor while controlling the added fat.
Control Portion Size: Sticking to a standard 3 to 4-ounce serving size, especially for higher-grade cuts, is an easy way to manage fat and calorie intake.
Select Grass-Fed Options: Grass-fed New York strip often contains higher levels of beneficial fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared to grain-fed beef, offering a potentially healthier fat profile.

Conclusion: The Verdict on New York Steak Fat

Ultimately, a New York steak is neither definitively lean nor fatty but offers a superb balance of both. It is a fantastic option for steak lovers who want to enjoy the classic, robust flavor and satisfying texture of beef without the excessive fat of a ribeye. The moderate marbling and optional fat cap provide a delicious juiciness that sets it apart. By understanding the factors like beef grade and trim, and by choosing your cooking method wisely, you can fully control the fat content of your New York strip. For the best flavor, moderate marbling is the sweet spot. For those seeking the leanest option, other cuts may be preferable, but for a classic steakhouse experience, the New York strip delivers on all fronts.

Find more information on the health benefits of choosing high-quality, sustainably-sourced beef at US Wellness Meats.

Frequently Asked Questions

Yes, a New York strip can be part of a healthy diet when consumed in moderation. It is an excellent source of protein, iron, and B vitamins. Choosing a properly portioned and trimmed cut helps balance fat intake.

New York strip has significantly more fat and marbling than the extremely lean filet mignon. While filet is prized for tenderness, the strip offers more flavor due to its moderate fat.

A ribeye is fattier than a New York strip. The ribeye has more generous marbling and larger pockets of fat, while the strip has a more moderate and uniform distribution of fat.

Yes, you can easily reduce the fat by trimming the fat cap that runs along the side of the steak before cooking. You can also choose a leaner grade of beef.

The fat cap adds a significant amount of flavor and moisture to the steak as it cooks. It can be rendered down for a richer taste or removed to reduce the fat content of your meal.

Not necessarily less fat, but grass-fed New York strip often has a more favorable fat profile, containing higher levels of beneficial omega-3s and conjugated linoleic acid (CLA) compared to grain-fed versions.

Nutritional data varies by size and trim, but a moderately marbled 4-ounce cooked New York strip steak can have around 19 grams of fat. A leaner, trimmed 3-ounce serving could have as little as 6 grams.