Is Skirt Steak a Healthy Steak? Nutritional Facts & Best Cooking Methods

December 28, 2025 •

3 min read

A 3-ounce serving of beef offers essential nutrients, including protein, iron, and zinc. Skirt steak is popular, offering flavor and moderate leanness.

Quick Summary

Skirt steak provides quality protein, iron, and B vitamins, but it is not the leanest cut due to its fat content. The healthiness of skirt steak depends on preparation, portion size, and overall dietary balance.

Key Points

Moderate Fat Content: Skirt steak is not the leanest cut, containing moderate fat and marbling, but is leaner than ribeye.
Rich in Protein: It provides a high amount of protein, which is essential for muscle health.
Good Source of Micronutrients: Skirt steak contains important nutrients like iron and zinc, supporting energy production and immune function.
Health depends on preparation: Healthy cooking methods like grilling or pan-searing with minimal oil are recommended to limit added fats.
Portion control is key: Due to its fat content, skirt steak should be consumed in moderation as part of a balanced diet.
Outside vs. Inside: The outside skirt is typically more tender with slightly more marbling than the inside skirt, but both offer nutritional benefits.
Trim Excess Fat: Trimming visible fat before cooking is a simple way to reduce the overall fat content of the meal.

Understanding the Nutritional Profile of Skirt Steak

Skirt steak is taken from the diaphragm muscles of the cow, known for its rich flavor. Its nutritional value offers benefits when eaten in moderation. A 3-ounce serving provides a substantial amount of protein, essential for muscle repair. It is also a source of iron, and zinc. The fat content is higher than some leaner cuts.

Outside Skirt vs. Inside Skirt: A Difference in Healthiness?

There are two main types of skirt steak: inside and outside. The outside skirt steak is typically thicker and prized for its tenderness and marbling. This marbling means it contains more fat, which enhances flavor. The inside skirt is thinner but can be a leaner choice. Both cuts benefit from trimming excessive fat to help reduce overall saturated fat intake.

The Importance of Preparation for Health

The way you prepare skirt steak impacts its healthiness. Since it's a thin cut, it's best cooked quickly over high heat, a method that requires less added fat.

Grilling: This is one of the healthiest cooking methods, as it allows fat to drip away.
Pan-Searing: Use a cast-iron skillet with a minimal amount of healthy oil (like avocado oil).
Marinating: Marinating before cooking not only tenderizes but can add flavor without high-fat sauces.
Serving with vegetables: Pairing your steak with vegetables turns a meat-focused meal into a balanced plate.

How Skirt Steak Compares to Other Cuts

Understanding how skirt steak compares to other beef cuts helps with dietary decisions. It is generally leaner than a fatty ribeye.


Cut of Steak	Relative Fat Content	Relative Protein Content	Healthiness Considerations
Skirt Steak	Moderate	High	Higher in fat than round cuts, but leaner than ribeye. Fat can be trimmed. Rich flavor.
Flank Steak	Lean	Very High	A leaner option than skirt steak with a milder flavor. Also best cooked quickly over high heat.
Top Sirloin	Lean	Very High	Considered one of the leanest and healthiest cuts. Excellent source of protein with less fat.
Ribeye	High	High	Very high marbling and fat content contribute to rich flavor but make it a less healthy choice.

Making a Health-Conscious Skirt Steak Meal

To make a healthy skirt steak dinner, focus on balance and preparation. Here's a guide:

Select wisely: Choose a cut that is well-trimmed of excess fat. Consider grass-fed options.
Marinate with care: Use a low-fat, high-flavor marinade with lime juice, garlic, cilantro, and spices.
Trim visible fat: Before cooking, remove any large pieces of visible fat to reduce overall fat intake.
Cook quickly: Grill or pan-sear the steak over high heat to achieve a crust without overcooking.
Serve with nutrient-rich sides: Pair your steak with vegetables, a side salad, or whole grains.

Conclusion: The Bottom Line on Skirt Steak Health

Is skirt steak a healthy steak? Skirt steak is nutrient-dense and is an excellent source of protein, iron, and zinc. However, it is not considered the leanest cut of beef due to its fat content, particularly saturated fat. Its place in a healthy diet hinges on moderation, proper portion control, and careful cooking. By choosing lean versions, trimming excess fat, and using healthy cooking methods like grilling, skirt steak can be a flavorful and nutritious part of a balanced diet. It is a much healthier option than fattier cuts like ribeye, especially when served with a variety of vegetables.

For more detailed nutritional information, the University of Rochester Medical Center provides useful data.

Frequently Asked Questions

Skirt steak contains a moderate amount of saturated fat, less than fattier cuts like ribeye, but more than very lean cuts like top sirloin. Trimming excess fat can help reduce the saturated fat content.

To cook skirt steak in a healthier way, grill, broil, or pan-sear it quickly with a minimal amount of a healthy oil like olive or avocado oil. Serving it with vegetables also improves its health profile.

Yes, skirt steak is a very good source of high-quality protein, which is vital for building and repairing muscle tissue.

The nutritional difference is minimal, but the outside skirt steak generally has more marbling, giving it a slightly higher fat content than the inside skirt. Both are good sources of protein and nutrients.

While nutritionally similar, some sources suggest that grass-fed beef may have a more favorable fatty acid profile than grain-fed varieties, potentially offering heart-healthy benefits.

Yes, when consumed in moderation and prepared healthfully, skirt steak can be included in a heart-healthy diet. Focusing on proper portion sizes and pairing it with a variety of vegetables is key.

Flank steak is generally considered a leaner cut than skirt steak, containing less fat per serving. However, skirt steak has a richer, beefier flavor due to its fat content, and both are best enjoyed in moderation.