What is the healthiest way to order a steak? A nutritional diet guide

October 31, 2025 •

4 min read

According to a survey by the National Cattlemen's Beef Association, nearly half of Americans eat steak at least once a week. Learning what is the healthiest way to order a steak can ensure you enjoy this protein-rich meal without derailing your diet.

Quick Summary

This guide provides practical tips for ordering a healthier steak, covering how to choose lean cuts, low-fat cooking methods, and nutritious side dishes to create a balanced meal.

Key Points

Choose a lean cut: Opt for Top Sirloin, Flank, or Eye of Round to maximize protein and minimize saturated fat.
Select healthy cooking methods: Prioritize grilling or sous vide, and request minimal butter or oil for pan-searing.
Fill up on fibrous sides: Pair your steak with steamed or grilled vegetables like asparagus and broccoli, or a large green salad.
Control your portion size: Be mindful of large restaurant portions; consider sharing a steak or saving half for leftovers.
Ask for sauces on the side: Cream-based sauces are calorie-dense, so ask for lighter options or a simple peppercorn sauce on the side.
Consider grass-fed beef: For a slightly healthier fatty acid profile, choose grass-fed if available, though portion control is more impactful for calorie management.

Choosing the Right Steak Cut

When aiming for a healthy meal, the first and most important decision is your choice of steak cut. The amount of fat and calories can vary dramatically depending on the cut. Leaner cuts offer a high protein punch with less saturated fat, which is better for heart health.

Top Picks for Leaner Cuts: Eye of Round, Top Sirloin, Bottom Round, and Flank steak are excellent choices for their balance of high protein and low fat.
Filet Mignon: This cut is known for being tender and relatively lean, though often more expensive.
Grass-Fed vs. Grain-Fed: Grass-fed beef is generally leaner and contains a better fatty acid profile, including more omega-3s, but the primary nutritional difference is in the fat profile, not the calorie count. Portion size remains more critical for weight management.

What to Avoid

Heavily Marbled Cuts: Ribeye and Porterhouse steaks, while flavorful, are significantly higher in fat and calories. A 10 oz Ribeye, for example, can have around 200 calories more than a comparably sized Sirloin.
Higher Grades: USDA grades beef as 'Prime,' 'Choice,' or 'Select.' 'Prime' beef contains the most marbling, or fat. Opting for 'Choice' or 'Select' will result in a leaner cut.

Healthiest Cooking Methods

The way your steak is prepared has a significant impact on the final dish's health profile. Choosing a low-fat cooking method is essential for a nutritious meal.

Grilling: Cooking over an open flame is one of the healthiest methods because it requires minimal added oil and allows excess fat to drip away from the meat. Opt for a gas grill over charcoal to minimize exposure to cancer-causing chemicals from smoke.
Sous Vide: A popular and very healthy technique, sous vide involves cooking vacuum-sealed steak in a temperature-controlled water bath. It preserves vitamins and minerals while requiring little to no added fats. A quick sear is typically used at the end to add a desirable crust.
Pan-Searing: This method can be healthy if done correctly. Use a small amount of healthy, high-smoke-point oil (like avocado oil) in a cast-iron or stainless steel pan. The amount of oil is key.
Avoiding Char: When grilling or pan-searing, avoid charring the meat, as the compounds produced from high heat can be inflammatory.

The Perfect Accompaniments: Sides and Sauces

While the steak is the star, the sides and sauces can easily make or break the healthiness of your meal. High-calorie, creamy sides and rich, buttery sauces are often best avoided.

Healthier Side Dish Options

Vegetables: Request steamed or grilled vegetables such as asparagus, broccoli, or Brussels sprouts. A simple seasoning of herbs and spices is best.
Salad: A fresh, green salad is an excellent choice. Ask for the dressing on the side and choose a light vinaigrette over a creamy option.
Potatoes: Instead of loaded mashed potatoes or fries, opt for a simple baked potato. You can add a controlled amount of butter or choose a healthier alternative like a sprinkle of pepper and chives.

Navigating Sauces

Request on the Side: Always ask for sauces on the side to control the amount you use. A little goes a long way.
Lighter Options: Choose sauces based on beef stock or peppercorn rather than cream-based or cheesy sauces. A simple drizzle of herb-infused olive oil can also be a flavorful alternative.

Portion Control: Size Matters

Even with the leanest cuts, consuming a large portion can still lead to excess calories and fat. Many restaurant portions are significantly larger than the recommended serving size.

Know the Standard: A standard recommended serving size for meat is about 3.5 ounces, roughly the size of a deck of cards or the palm of your hand.
Split the Meal: Consider splitting a larger steak with a dining companion. Alternatively, ask for a to-go box when your plate arrives and pack up half for a second meal.

Steak Cut Comparison


Cut	Calories (per 3.5 oz)	Total Fat (per 3.5 oz)	Saturated Fat (per 3.5 oz)	Note
London Broil (Top Round)	168	6g	2.2g	One of the leanest cuts.
Flank Steak	192	7.6g	2.5g	High protein and lean.
Top Sirloin	201	7.8g	4g	Excellent balance of flavor and leanness.
Filet Mignon	227	11g	4g	Very tender but has moderate fat content.
New York Strip	~230	11g	4g	Good balance, but can have more fat.
Ribeye	~300	22g	10.8g	Highest in fat and calories.

Final Recommendations for a Healthy Steak Experience

To make your steak dinner as healthy as possible, a thoughtful approach is key. Look at the entire meal as a whole, not just the centerpiece.

Before You Go: If dining out, check the menu online beforehand. This allows you to plan your choices and avoid impulse decisions.
Be Communicative: Don't be afraid to ask your server questions about the cut, cooking method, and ingredients in sauces. Requesting minimal oil or butter is always an option.
Fill the Plate with Color: Balance your protein with plenty of fiber- and antioxidant-rich foods. Aim for half your plate to be vegetables.
Moderate Alcohol: Many alcoholic beverages are loaded with calories. If you choose to drink, opt for a drier red wine to complement the steak and drink water throughout the meal to stay hydrated.
Embrace Other Proteins: Steakhouses often have excellent seafood options like grilled salmon or shrimp, which are great alternatives packed with omega-3 fatty acids.

For more resources on healthy dining and nutrition, a guide from Runner's World provides additional tips for navigating restaurant menus responsibly. https://www.runnersworld.com/nutrition-weight-loss/a27758027/healthy-steakhouse-choices/

In conclusion, enjoying a steak healthily is all about making smart, informed choices. By selecting a lean cut, a healthy cooking method, nutrient-dense sides, and practicing portion control, you can indulge in a satisfying and nutritious meal that fits into a balanced diet.

Frequently Asked Questions

The leanest cuts of steak include Eye of Round, Top Sirloin, Flank, and Bottom Round. These provide excellent protein with lower fat and calorie content compared to fattier cuts like Ribeye.

Yes, a medium-rare steak from a reputable source is safe to eat. The internal temperature is sufficient to kill surface bacteria. Less-cooked meat can also retain more nutrients like B vitamins and iron.

Healthy sides include steamed or grilled vegetables (like asparagus or broccoli), a side salad with a light vinaigrette dressing, or a simple baked potato without excessive butter or sour cream.

Grass-fed beef is a good choice as it is leaner and contains more omega-3 fatty acids. However, the calorie difference is minimal, and portion control is a more significant factor for weight management.

You can avoid excess calories by choosing a lean cut, asking for sauces on the side, requesting grilled or steamed vegetables instead of creamy sides, and controlling your portion size by sharing the entree or taking leftovers home.

For the healthiest preparation, ask for your steak to be grilled or pan-seared with minimal oil or butter. These methods use less added fat than heavy frying.

At a restaurant, order the smallest portion available. When it arrives, you can immediately cut and set aside half to take home, or split a larger steak with a dining partner. Remember, a typical serving is about 3.5 ounces.