Should You Cut the Fat Off Your Steak?

According to a study published in 2023, cooking ribeye steaks with the external fat cap on had positive effects on juiciness and flavor. The decision to trim the fat from your steak is a balancing act between flavor, cooking technique, and personal preference, not a simple yes or no.

Quick Summary

This guide explores when and why to trim steak fat, explaining the difference between flavor-enhancing marbling and external fat, and detailing how proper trimming techniques can improve both taste and texture. It covers the nutritional and culinary aspects, providing a comprehensive overview for any steak lover.

Key Points

• Differentiate Fat Types: Marbling (intramuscular fat) is key for internal flavor and tenderness and should be left intact. External fat (the fat cap) is a matter of preference and technique.

• Trim for Even Cooking: To prevent a steak from curling and to achieve a better sear, trim excessively thick external fat caps before cooking.

• Score to Prevent Curling: Instead of complete removal, scoring the fat cap with crosshatch cuts allows it to shrink without deforming the steak.

• Fat Adds Flavor and Moisture: Leaving a thin layer of external fat on can protect the meat and enhance flavor and moisture during cooking.

• Rendered Fat is Versatile: Save and render trimmed fat trimmings to create flavorful beef tallow for cooking or use in stocks.

• Moderation is Key: While steak fat offers some nutrients and great flavor, it is high in saturated fat. Consume it in moderation as part of a balanced diet.

Understanding the Different Types of Fat on a Steak

Not all fat on a steak is created equal. The two main types—intramuscular fat (marbling) and external fat (the fat cap)—play very different roles in the cooking process and final flavor.

Intramuscular Fat: The Key to Flavor and Juiciness

Marbling is the fine white flecks and streaks of fat that run within the muscle fibers of the steak. As the steak cooks, this fat melts and bastes the meat from the inside out, creating a rich, buttery flavor and a tender, juicy texture. For most steak lovers, leaving this internal marbling intact is non-negotiable, as it is a major contributor to a steak's overall quality. In fact, the amount of marbling is a key factor in the USDA grading system, with higher grades like Prime having more marbling.

External Fat: A Matter of Technique and Preference

The external fat, or fat cap, is the thicker layer of fat on the outside of the steak. Its primary purpose during cooking is to protect the meat and enhance flavor, but if left too thick, it can cause problems. As the fat cap cooks, it shrinks much faster than the meat, which can cause the steak to curl up. This uneven cooking can result in a poorer sear and can squeeze out precious juices. For this reason, many chefs and home cooks choose to trim the thicker sections of the fat cap while leaving a thin, even layer behind. Some even score the fat cap to prevent curling.

Culinary Considerations: Trim or Not to Trim

The choice to trim steak fat largely depends on your desired outcome and cooking method. Here's a breakdown of the key factors to consider.

The Case for Trimming

• Prevents Curling: Trimming thick, external fat caps or scoring them prevents the steak from curling during high-heat cooking.
• Even Cooking: A uniform thickness of fat and meat ensures the steak cooks evenly, preventing gray, overcooked sections.
• Reduces Flare-Ups: Trimming excess fat is particularly important when grilling, as it reduces the amount of fat dripping onto the coals and causing unwanted flare-ups.
• Rendered Fat: For some techniques, like pan-searing, rendering the fat cap separately can be a strategic move to create a flavorful cooking fat.

The Case for Leaving Fat On

• Flavor Protection: Leaving a thin layer of fat on acts as a natural shield, keeping the meat moist and adding a savory flavor profile.
• Higher-Heat Cooking: Some cooking methods, like a slow-and-low smoke, allow the fat to slowly render and baste the meat without burning.
• Personal Preference: Ultimately, whether you eat the fat is a matter of taste. Many find the crispy, rendered fat cap to be a delicacy, while others prefer to trim it off after cooking.

Comparison: Trimming Before vs. After Cooking

Feature	Trimming Before Cooking	Trimming After Cooking
Cooking Consistency	Ensures a more even sear and prevents the steak from curling during high-heat cooking. The steak lays flatter on the surface.	Can result in uneven cooking, with potential for curling. Excess fat may create smoke or flare-ups, but the fat bastes the meat during the process.
Flavor Impact	The remaining thin layer of fat and the internal marbling contribute flavor, but some external fat flavor is lost. Ideal for those who don't eat the fat.	Maximize flavor from the fat cap, as it melts and infuses the meat. You can later decide to eat or discard the fat.
Texture	Crispy, rendered fat that is a deliberate part of the final product. Less greasy mouthfeel for those who don't eat the fat.	Crispy and flavorful rendered fat, but can be chewy and unappealing if not rendered properly during cooking.
Health Considerations	Removes some saturated fat beforehand, for those mindful of their intake. Still, marbling contains saturated fat.	Allows fat to baste the meat, but the final dish may contain more residual fat. The overall calorie content isn't necessarily higher.
Cooking Method	Recommended for high-heat methods like grilling or pan-searing to prevent flare-ups and ensure even contact with the cooking surface.	Often used for slow cooking methods like roasting, where the fat can render slowly without burning.

How to Properly Trim a Steak

For those who decide to trim, proper technique is key to getting the best results. Use a sharp knife for clean, precise cuts.

1. Inspect the steak: Look at the thickness of the fat cap. If it's more than about a quarter-inch, it likely needs some trimming.
2. Angle your knife: To avoid cutting into the meat, pinch the edge of the fat cap and slice downwards at a slight angle, pulling the fat taut.
3. Score the fat: Instead of removing all the fat, you can score it by making shallow crosshatch cuts every inch or so. This prevents curling by breaking the tension in the fat as it shrinks.
4. Use the trimmings: Don't discard the fat! You can render it down to create beef tallow, which is excellent for cooking other foods, or you can use it to create a flavorful sauce.

Conclusion

The question of whether to cut the fat off your steak is not about right or wrong but about understanding the different roles of fat in cooking. For maximum flavor and juiciness, leave the internal marbling alone. For external fat, the decision depends on your cooking method and personal taste. Trimming excess external fat can lead to a more evenly cooked steak, especially on the grill, while leaving a thin cap on during pan-searing can boost flavor. Ultimately, informed choices about trimming can elevate your steak-cooking game and help you achieve the perfect, restaurant-quality result at home.

Learn More About Steak Cooking

For more comprehensive steak cooking advice, including details on searing and resting techniques, consider resources like the Milk Street article on flavor.

Final Thoughts on Steak Fat

Whether you savor every piece of rendered fat or prefer a leaner bite, knowing the purpose and properties of steak fat empowers you to make the best decision for your palate and your cooking technique. Enjoy your steak, however you choose to prepare it.

What can I do with the trimmed fat?

Don't let the trimmings go to waste. You can render them to create beef tallow, a flavorful cooking fat, or use them to enrich stocks and gravies. You can also offer the crispy bits as a treat for your dog.

Frequently Asked Questions

Does steak fat have health benefits?

Yes, steak fat contains some beneficial nutrients like essential fatty acids and fat-soluble vitamins (A, D, E, K), but it's also high in saturated fat, so moderation is key.

Is there a difference between internal marbling and external fat?

Yes, marbling is the internal fat that melts to create juiciness and flavor, while external fat is the thick layer on the outside. Marbling is generally desired, while external fat is often trimmed or rendered based on preference.

Why does my steak curl up when I cook it?

Your steak is likely curling because the external fat cap is shrinking faster than the meat. Scoring the fat cap with a knife can prevent this by relieving the tension.

How do I make the fat on my steak crispy?

To get crispy fat, cook the steak with the fat cap on over high heat. This renders the fat and creates a delicious, crispy texture. Patting the steak dry and seasoning generously helps.

Does removing the fat reduce the calorie count?

Yes, trimming fat will reduce the total calories and saturated fat in your meal. Some fat will render and drip away during cooking regardless, but trimming is an effective way to control your intake.

Should I trim the fat off for grilling?

For grilling, it is often recommended to trim excess external fat to prevent flare-ups, which can cause burning. However, leaving a small, thin layer is fine.

What is beef tallow?

Beef tallow is rendered beef fat. It is a stable, flavorful cooking fat that can be made by melting down the fat trimmings from your steak and straining the solids.