Nutrition Diet Guide: Which cut of steak has the least amount of fat?

According to the USDA, a 3.5-ounce serving of beef that is classified as 'extra lean' contains less than 5 grams of total fat. For those monitoring their dietary fat intake, knowing which cut of steak has the least amount of fat is key to enjoying this protein-rich food as part of a healthy eating plan.

Quick Summary

The leanest cuts of steak, including eye of round and top sirloin, come from the more muscular parts of the cow. While lower in fat, these cuts can be tougher, but proper cooking methods like marinating, quick searing, or slow-cooking can ensure a tender and flavorful result.

Key Points

• Eye of round is the leanest: For the absolute lowest fat content, eye of round is the top choice, although it requires slower cooking to become tender.

• Top sirloin offers balance: This cut provides a good combination of leanness, flavor, and affordability, making it a versatile option for grilling and searing.

• Fat content depends on grade: Steaks graded 'Select' will be leaner than 'Choice' or 'Prime' due to less marbling.

• Cook lean cuts carefully: To prevent drying out, use proper techniques like marinating, avoiding overcooking, and searing quickly over high heat.

• Grass-fed beef has a healthier fat profile: Choosing grass-fed options provides slightly lower overall fat and a better balance of beneficial fatty acids.

• Portion control is key: Even with lean cuts, sticking to a 3 to 4-ounce serving is recommended to manage overall calorie and fat intake.

The Leanest Cuts of Steak for Your Diet

For individuals focused on a healthy diet, selecting the right cut of steak is crucial. By opting for naturally lean sections, you can significantly reduce your intake of fat and saturated fat without sacrificing the benefits of high-quality protein, iron, and B vitamins. The leanest cuts often come from the 'round' and 'loin' sections of the cow, which are working muscles with minimal fat marbling.

Here are some of the top contenders for the leanest steak cuts:

• Eye of Round: Considered by many to be the leanest cut of beef, the eye of round comes from the hindquarter. While its lack of fat makes it naturally less tender, it's an excellent choice for slow-cooking methods like roasting or stewing to achieve a tender result.
• Top Sirloin: A flavorful and affordable option, top sirloin is a relatively lean steak with good protein content. It's versatile enough for grilling or pan-searing and is often cut into strips for stir-fries or kabobs.
• Tenderloin (Filet Mignon): Renowned for its buttery tenderness, the tenderloin is a premium and very lean cut. While it contains less fat than a ribeye, its delicate flavor makes it a popular choice for those seeking a luxurious yet lighter steak option.
• Flank Steak: This flat, oblong muscle from the abdominal area has a distinct, intense beef flavor. As a lean cut, it benefits greatly from a tenderizing marinade and cooks quickly over high heat. Slicing it thinly against the grain is essential for maximum tenderness.
• Flat Iron Steak: A newer cut from the shoulder, flat iron offers a surprising amount of tenderness and rich flavor for its moderate fat content. It provides a great balance of taste and leanness, making it an excellent all-around choice.

Understanding the Impact of Grade and Marbling

Beyond the specific cut, the amount of visible fat, known as marbling, plays a major role in a steak's overall fat content. The USDA grades beef as Prime, Choice, or Select, with Prime having the most marbling and Select having the least. For those seeking the lowest-fat option, choosing a Select-grade cut is a good strategy.

Additionally, opting for grass-fed beef can make a difference. While the total fat content isn't significantly lower, grass-fed beef tends to have a healthier fat profile, with higher levels of beneficial omega-3 fatty acids and conjugated linoleic acid (CLA) compared to its grain-fed counterpart.

A Comparison of Popular Steak Cuts

Cut	Primal Cut	Fat Content (per 3.5oz)	Tenderness	Best For...
Eye of Round	Round	~3g	Tough	Roasting, Stewing
Top Sirloin	Sirloin	~4.1g	Moderate	Grilling, Searing, Kabobs
Tenderloin	Loin	~6.5g	Very Tender	Pan-searing, Grilling
Flank Steak	Flank	~5.5g	Moderate	Marinating, Grilling
Flat Iron	Shoulder	~6g	Tender	Grilling, Searing
Ribeye	Rib	~20g+	Very Tender	Grilling, Broiling

Cooking Methods for Low-Fat Steaks

Since lean cuts contain less fat to keep them moist, cooking them correctly is vital to avoid a dry or tough result.

• Marinating: A marinade containing an acid (like vinegar or citrus juice) can help tenderize the meat, while the added moisture keeps it juicy during cooking.
• High-Heat Searing: For cuts like top sirloin or flat iron, a quick sear over high heat is best to avoid overcooking. Aim for medium-rare to medium doneness, and always use a meat thermometer for accuracy.
• Slow Cooking: For tougher, leaner cuts like eye of round, slow-cooking methods such as braising or stewing are ideal. This process breaks down connective tissues, resulting in a tender and flavorful meal.
• Resting: Always let your steak rest for 5-10 minutes after cooking. This allows the juices to redistribute throughout the meat, preventing them from spilling out when you slice it.

Making the Right Cut for Your Health

Incorporating lean steak into a balanced diet is a delicious way to meet your protein and nutrient goals. By choosing cuts like eye of round or top sirloin, you can enjoy a flavorful steak dinner without the high fat content of more marbled options like ribeye. The key is mindful selection, appropriate cooking techniques, and careful portion control. Combining lean steak with plenty of vegetables and whole grains ensures a nutritious and satisfying meal that aligns with a healthy lifestyle.

Remember that while grass-fed beef may offer a slightly better nutritional profile, the biggest difference comes from selecting a lean cut and preparing it with minimal added fat. Always consult a butcher if you are unsure which cut is the best low-fat option for your needs.

Mayo Clinic: A guide to the leanest selections

Frequently Asked Questions

Is filet mignon a low-fat steak option?

Yes, filet mignon, which comes from the tenderloin, is a very lean cut of beef. It has significantly less fat and marbling compared to cuts like ribeye, though it is typically a more expensive option.

What is the difference between top sirloin and top round for fat content?

Both top sirloin and top round are lean cuts. However, top round is often slightly leaner than top sirloin, as it comes from a more muscular area of the hindquarter.

Does trimming the visible fat on a steak help reduce calories?

Yes, trimming visible fat before cooking is an effective way to reduce the fat and calorie content of any steak cut. It's an easy strategy for those aiming to lower their fat intake.

How can I cook a lean steak to keep it tender?

To keep lean steaks from drying out, marinate them to add moisture and flavor. For cooking, use high-heat, quick methods like grilling or pan-searing, and avoid overcooking past medium-rare.

Is flank steak a good lean option for stir-fries?

Flank steak is an excellent lean choice for stir-fries. It absorbs marinades well and cooks quickly. To ensure tenderness, slice it thinly against the grain.

Are there nutritional benefits to choosing a leaner steak?

Leaner steaks offer high-quality protein and essential nutrients like iron and B vitamins, making them a nutritious option. Choosing lean cuts helps manage overall fat intake, especially saturated fat.

Is grass-fed beef always leaner than grain-fed beef?

While grass-fed beef is generally leaner and has a more favorable fat profile (more omega-3s), the difference in total fat content is not drastic. However, selecting a lean cut like sirloin is more important for reducing fat.