What cuts are considered lean?

October 10, 2025 •

4 min read

According to the USDA, a serving of 'lean' meat must contain less than 10 grams of total fat, less than 4.5 grams of saturated fat, and under 95 milligrams of cholesterol. Understanding which cuts are considered lean is essential for anyone aiming to reduce their fat intake or follow a healthier diet.

Quick Summary

This guide details specific cuts of beef, pork, and poultry that meet the USDA's definition of lean. It covers how to identify these cuts at the store, provides tips for healthy preparation, and explains the benefits of incorporating lean protein into your diet for weight management and muscle support.

Key Points

USDA Standards: Lean meat is defined as having less than 10g total fat, 4.5g saturated fat, and 95mg cholesterol per 100g serving.
Top Lean Beef Cuts: Options include eye of round, top sirloin, flank steak, and 90% lean or higher ground beef.
Lean Pork and Poultry: Skinless chicken and turkey breast, along with pork tenderloin, are excellent, low-fat protein sources.
Prevent Dryness: Cook lean cuts using moist methods like braising or slow-cooking, and always let the meat rest before serving.
Choose Unprocessed: Avoid processed "lean" meats like deli cuts, which are often high in sodium and preservatives, opting for fresh cuts instead.
Check the Label: Look for packaging explicitly stating "lean" or "extra lean" and check the nutritional information for fat content.

The Official USDA Definition of Lean Meat

To be officially labeled "lean," a 3.5-ounce (100 gram) serving of meat must meet specific nutritional criteria set by the United States Department of Agriculture (USDA). These standards ensure consumers can make informed choices based on the product's fat, saturated fat, and cholesterol content. The guidelines specify that a serving must have:

Less than 10 grams of total fat
4.5 grams or less of saturated fat
Less than 95 milligrams of cholesterol

For an even healthier option, the USDA defines "extra lean" cuts as having less than 5 grams of total fat, less than 2 grams of saturated fat, and the same cholesterol limit. A key to remember is that these standards apply to cooked meat, and preparation methods can significantly affect the final nutritional profile.

Common Lean Cuts of Beef

Many beef cuts are surprisingly lean, especially those from the "round" and "loin" sections of the animal, which have less marbling. The leanest cuts often have less than 10 grams of fat per serving.

Lean beef options include:

Eye of Round: An ultra-lean cut from the hindquarter, often best for roasting to prevent it from drying out.
Top Round: A versatile cut often used for roast beef or deli meat.
Bottom Round: Best for slow-cooking or shredding, as it can be tough when cooked quickly.
Top Sirloin: A flavorful and affordable steak that is perfect for grilling, pan-searing, or stir-frying.
Tenderloin (Filet Mignon): Considered the most tender cut, it is also very lean.
Flank Steak: A lean and flavorful cut from the abdominal muscles that works well when marinated and grilled.
90% or Higher Lean Ground Beef: When selecting ground beef, look for packages explicitly labeled 90% lean or more to minimize fat content.

Lean Pork and Poultry Choices

It is a common misconception that all pork is high in fat. In fact, many cuts of pork are quite lean and can be healthier than some cuts of beef. Similarly, choosing the right part of the bird and removing the skin is key for poultry.

Lean pork and poultry options:

Pork Tenderloin: Often called the "filet mignon" of pork, this cut is the leanest and most tender pork option.
Pork Loin Chops or Roast: These cuts from the pig's back are lean and versatile.
Skinless Chicken Breast: One of the most popular and versatile lean protein sources, known for its very low-fat content.
Skinless Turkey Breast: A great lean alternative to chicken, especially for sandwiches or roasts.
Ground Turkey or Chicken: Opt for ground products made from breast meat to ensure the lowest fat content.

Game Meats and Other Lean Proteins

For those who enjoy a variety of meats, several game options offer excellent, naturally lean protein. The high level of activity and diet of wild animals means their meat is typically very low in fat.

Examples of lean game meat:

Venison (Deer): A flavorful, naturally lean meat that can be used in steaks, stews, or roasts.
Bison: A great red meat alternative to beef that is lower in saturated fat and offers a slightly sweeter flavor.
Elk: Another popular game meat that is low in fat and high in protein.

How to Prepare and Cook Lean Meats

Lean meats have less fat, which is what often adds moisture and flavor to fattier cuts. As a result, they can dry out if cooked improperly. To keep your lean cuts juicy and delicious, consider these tips:

Use a marinade: Marinades with acidic ingredients like vinegar or lemon juice can help tenderize the meat and add moisture.
Employ wet cooking methods: Braising, slow-cooking, or using the sous vide method helps retain moisture.
Cook to temperature: Use a meat thermometer to pull the meat from the heat as soon as it reaches the safe internal temperature. Overcooking is the number one cause of dry meat.
Sear, then cook low and slow: For cuts like steaks, sear the outside over high heat to seal in juices, then finish cooking at a lower temperature.
Allow it to rest: Always let cooked meat rest for 5-10 minutes before slicing. This allows the juices to redistribute, resulting in a more tender and flavorful product.

Lean Cuts vs. Fatty Cuts: A Comparison


Feature	Lean Cuts (e.g., Eye of Round)	Fatty Cuts (e.g., Ribeye, Pork Belly)
Appearance	Less visible white fat and marbling.	Significant visible marbling and fat pockets.
Flavor	A strong, beefy or meaty flavor; less buttery.	Rich, buttery, and succulent due to high fat content.
Tenderness	Can be tougher if overcooked; proper cooking methods are key.	More forgiving and tender due to melting fat.
Cooking Method	Best results from roasting, braising, or quick searing.	Excellent for grilling, pan-searing, and slow-smoking.
Health Impact	Lower in calories, total fat, and saturated fat.	Higher in calories and saturated fat.

Conclusion

Making informed choices about the meat you consume is a vital part of a healthy lifestyle. By understanding what cuts are considered lean according to USDA guidelines, you can ensure you are getting the high-quality protein you need without excess fat. Choosing lean cuts from beef (like sirloin or round), pork (like tenderloin), and poultry (like skinless breast) provides numerous health benefits, from supporting muscle repair to aiding in weight management. The key to enjoying these cuts is not just selecting them but also preparing them correctly using healthy cooking methods to maintain their flavor and tenderness. With a little knowledge and care, you can make delicious, nutritious meat a cornerstone of your diet.

Interested in the full USDA food guidelines? Learn more about the recommendations on the official USDA Food Buying Guide.

Frequently Asked Questions

Lean meat contains less than 10 grams of total fat per 100g serving, while extra lean meat must have less than 5 grams of total fat per serving.

Yes, opting for skinless poultry, such as chicken or turkey breast, significantly reduces the fat content and makes it a much leaner protein choice.

The leanest beef cuts include eye of round roast, top sirloin steak, round tip roast, and flank steak. Choosing cuts from the 'round' or 'loin' sections is a good strategy.

At the butcher or grocery store, look for less visible marbling and trim fat from the edges. For ground meat, check the label for a high lean-to-fat ratio, such as 90% lean or higher.

Lean meat has less intramuscular fat to provide moisture. Overcooking can easily cause it to dry out. Cooking with moist methods, controlling the internal temperature, and letting it rest are crucial to keeping it juicy.

Lean protein supports muscle growth and repair, helps with weight management by promoting satiety, and provides essential nutrients like iron, zinc, and B vitamins.

Yes, pork tenderloin is one of the leanest and most tender cuts of pork available. It is low in fat and an excellent source of protein and B vitamins.