Nutrition Diet: What is the unhealthiest cut of steak?

October 4, 2025 •

2 min read

According to USDA data, a typical ribeye steak contains significant fat, including saturated fat, exceeding daily recommendations. This makes it a primary candidate for what is the unhealthiest cut of steak due to its rich marbling.

Quick Summary

The ribeye is often considered the unhealthiest steak cut because of its exceptionally high saturated fat content. This article examines why high-fat steaks pose health risks and compares them with leaner, healthier alternatives, offering practical advice for better choices.

Key Points

Unhealthiest Cut: The ribeye is often considered the unhealthiest steak due to its rich marbling and high saturated fat content.
High Saturated Fat Risks: Excessive intake of saturated fat, common in fatty steaks, increases 'bad' LDL cholesterol and the risk of heart disease and stroke.
Leanest Alternatives: Healthier options include top sirloin, tenderloin (filet mignon), flank steak, and eye of round, which are significantly lower in fat.
Serving Size is Key: The American Heart Association recommends a cooked meat portion of about 3 ounces.
Healthier Cooking Methods: Grilling or broiling leaner cuts is recommended, allowing fat to drip away. Avoid charring.
Consider Grass-Fed: Grass-fed beef often has a better nutritional profile, including higher levels of beneficial omega-3 fatty acids.
Moderation is Essential: Steak can be enjoyed as part of a healthy diet by choosing leaner cuts and moderating intake.

Steak is a popular and delicious protein source, but not all cuts are created equal when it comes to nutrition. For those focused on heart health and managing dietary fat, understanding the difference between cuts is crucial. While steak can be part of a balanced diet, certain varieties, laden with excess fat, are best reserved for rare indulgences.

The Ribeye: A High-Fat Contender

Many nutritionists and dietitians single out the ribeye as the unhealthiest cut of steak, primarily due to its significant marbling, which leads to high saturated fat content. This marbling contributes to its rich flavor but also makes it a less healthy choice for regular consumption.

Other Fatty Cuts to Be Mindful Of

Prime rib, which comes from the same section as the ribeye, is another cut known for its high fat content. Oxtail also contains a high amount of fat and cholesterol.

Comparing the Fattiest vs. Leanest Steaks

Understanding the nutritional differences between cuts is helpful for making informed choices. The table below compares the approximate nutritional values of some common steak cuts. Note that these values can vary based on preparation.


Steak Cut	Approximate Calories (3.5 oz)	Total Fat (g)	Saturated Fat (g)
Ribeye	250–300	20–25	8–9
Top Sirloin	166–207	6–12	2.4–4.8
Filet Mignon	175–217	8–12	3–4
Flank Steak	196	8	3
Eye of Round	185	8	3

The Healthier Steak Choices

Opting for leaner cuts provides high-quality protein with less saturated fat. Cuts with names including "round" or "loin" are often leaner options.

Leaner cuts recommended by nutritionists include:

Top Sirloin: A flavorful and versatile cut that is leaner than ribeye.
Tenderloin (Filet Mignon): One of the leanest and most tender cuts, with minimal fat.
Flank Steak and Skirt Steak: Lean cuts best cooked quickly.
Eye of Round and Top Round Steak: Lean, budget-friendly options that require proper cooking to avoid toughness.

Beyond the Cut: Cooking and Preparation

The preparation method significantly impacts the healthfulness of a steak meal.

Healthier Cooking Tips:

Trim visible fat: Remove excess fat before cooking.
Opt for healthier cooking methods: Grilling or broiling allows fat to drip away. Lower-temperature cooking can prevent harmful charring.
Marinate your steak: Marinades add flavor and can protect against harmful compounds during grilling.
Use healthy oils: Consider olive oil instead of butter.
Control portion sizes: A serving is typically around 3 ounces.
Serve with healthy sides: Pair steak with vegetables and whole grains.

The Grass-Fed Advantage

Grass-fed beef can be a healthier choice due to a potentially better fatty acid profile, including more omega-3s and antioxidants.

Conclusion: Making Smarter Steak Choices

Choosing leaner cuts, controlling portions, and using healthier cooking methods allows steak to be part of a balanced diet. High saturated fat intake can raise LDL cholesterol, increasing the risk of heart disease and stroke. Processed red meats often contain high sodium and preservatives. Enjoying steak healthily involves thoughtful choices.

For more information on the unhealthiest steak cuts and healthier options, see {Link: Eat This https://www.eatthis.com/unhealthiest-steak-to-order/}.

Frequently Asked Questions

The ribeye is widely considered the unhealthiest cut of steak due to its high level of marbling, which contributes to its high saturated fat and calorie content.

Ribeye is high in saturated fat, which can raise LDL ('bad') cholesterol levels and increase the risk of heart disease and stroke when consumed in excess.

Leaner alternatives include top sirloin, tenderloin (filet mignon), flank steak, eye of round, and bottom round steak. These cuts have less marbling and lower saturated fat.

Yes, cooking method is important. Grilling or broiling is healthier than pan-frying, as it allows excess fat to drip off. Avoiding high-temperature charring is also recommended.

To reduce risks, choose leaner cuts, trim visible fat before cooking, control your portion size (around 3 ounces), cook using healthier methods like grilling, and balance your meal with plenty of vegetables.

Health experts, including the American Heart Association, recommend a serving size of about 3 ounces of cooked meat.

Grass-fed beef is often considered a healthier option because it typically has a better fatty acid profile, including higher levels of omega-3s, and is often leaner than grain-fed beef.