What is the Healthiest Way to Order Steak?

November 16, 2025 •

4 min read

According to the American Heart Association, a healthy portion of cooked meat is about 3 ounces, or the size of a deck of cards. Knowing this, understanding what is the healthiest way to order steak is crucial for anyone who loves red meat but wants to maintain a balanced diet. By focusing on the right cut, preparation method, and accompanying sides, you can enjoy a flavorful steak without excessive fat or calories.

Quick Summary

This guide reveals the secrets to ordering a more nutritious steak meal at any restaurant. It covers the best lean cuts of beef, smart cooking methods, and healthy side dish alternatives to make your dining experience both delicious and health-conscious.

Key Points

Choose a lean cut: Prioritize cuts like top sirloin, eye of round, flank, or tenderloin, which have significantly less marbling and saturated fat.
Request minimal added fat: Ask for your steak to be grilled or broiled with just a little olive oil or without added butter.
Get sauces on the side: Control your calorie and fat intake by requesting sauces and compound butters on the side, rather than smothered over the steak.
Select healthy sides: Swap fatty sides like loaded baked potatoes or creamed spinach for roasted vegetables, a side salad, or a baked sweet potato.
Practice portion control: Be mindful of large restaurant portion sizes and consider splitting a larger steak or saving half for a later meal.
Opt for grass-fed beef when possible: Grass-fed beef is typically leaner and has a better fatty acid composition than grain-fed varieties.

Choosing the Right Steak Cut

Not all steaks are created equal when it comes to nutrition. The marbling, or the white lines of intramuscular fat, varies significantly between cuts and is a primary factor in a steak's health profile. When aiming for a healthier option, focus on cuts that are naturally lower in fat.

Here are some of the leanest and healthiest steak cuts to look for on a menu:

Eye of Round: One of the leanest cuts available, it's low in fat but can be a bit tougher, so it's often served thinly sliced.
Top Sirloin: A flavorful, lean cut from the sirloin area. It offers a great balance of taste and lower fat content, making it a favorite for health-conscious diners.
Flank Steak: Known for its rich, beefy flavor, flank steak is very lean. Because it comes from a hard-working muscle, it's best cooked no more than medium-rare to prevent it from becoming tough.
Tenderloin (Filet Mignon): This is one of the most tender cuts of steak and is also quite lean. Its delicate flavor makes it a luxurious, healthier choice, though it's often one of the pricier options.
Strip Steak (New York Strip): While it has some marbling, the New York strip is leaner than a ribeye and can still be a good choice if you're mindful of the fat content.

Smart Cooking and Preparation Methods

How a steak is prepared at the restaurant can make a huge difference to its healthiness. Avoid preparations that add unnecessary fats and calories, and request cleaner cooking methods.

What to Specify When Ordering

Ask for it grilled or broiled: These cooking methods allow excess fat to drip away from the meat, resulting in a leaner final product. Pan-searing can also be healthy if done with minimal added oil, but be sure to request this specifically.
Order it "naked" or with minimal seasoning: Many steakhouses coat their steaks in butter or oil for flavor. Request that your steak be cooked with only a light touch of olive oil, or simply seasoned with salt and pepper.
Request sauces on the side: Cream-based sauces, heavy gravies, and compound butters can be loaded with saturated fat. Ordering them on the side allows you to control how much you use.

Comparison of Steak Cuts and Preparation


Feature	Health-Conscious Order	Less Healthy Alternative
Cut of Meat	Eye of Round, Top Sirloin, Tenderloin, Flank Steak	Ribeye, Porterhouse, T-Bone (heavy marbling)
Cooking Method	Grilled, Broiled, Pan-seared (minimal oil)	Deep-fried, Pan-fried in butter, Basting with butter
Seasoning	Salt, Pepper, Herbs, Spices	Salt-heavy rubs, Compound butters
Sauces	Herb-based chimichurri (on the side)	Cream sauces, Gravy, Blue cheese sauce
Sides	Steamed/Roasted Vegetables, Side Salad with vinaigrette	Creamed Spinach, Loaded Baked Potato, Macaroni and Cheese

Ordering Healthier Sides

Sides can dramatically increase the calorie count of a steak dinner. Make smart swaps to boost your vegetable intake and nutritional value.

Nutritious Side Choices

Grilled or Roasted Vegetables: Asparagus, Brussels sprouts, or a vegetable medley are excellent options, often prepared simply with olive oil and seasonings.
Side Salad with Vinaigrette: Ask for a side salad with light vinaigrette dressing on the side. This provides fiber and nutrients without the creamy, high-fat dressings.
Baked Sweet Potato: A baked potato is a good choice, but a baked sweet potato adds extra vitamins and fiber. Just go easy on the butter, sour cream, and other high-fat toppings.
Sautéed Mushrooms and Onions: These are a flavorful, low-calorie alternative to heavier sides, often cooked with a minimal amount of oil.

Staying Mindful of Portions and Hydration

Even with a healthy order, portion control is key. A standard steakhouse portion can be up to 16 ounces, far exceeding the recommended 3-ounce serving. Consider sharing a larger cut or boxing up half of your meal to take home. Additionally, staying hydrated with water throughout your meal can aid digestion and help you feel full.

For more detailed nutritional information on different beef cuts, a great resource is the National Cattlemen's Beef Association, which provides data on lean beef selections.

Conclusion

Eating a healthy steak dinner at a restaurant is entirely achievable with the right strategy. By opting for leaner cuts like top sirloin or tenderloin, specifying simple cooking methods like grilling or broiling, and substituting traditional fatty sides for nutritious vegetable options, you can enjoy a satisfying meal without derailing your health goals. A little forethought goes a long way in making a steak night a balanced, guilt-free indulgence.

Frequently Asked Questions

The leanest cuts of steak include the eye of round, top sirloin, and flank steak. Filet mignon (tenderloin) is also very lean, but typically more expensive.

Filet mignon is significantly healthier than ribeye. Ribeye is known for its high fat content and heavy marbling, while filet mignon is a much leaner and more delicate cut.

Grilling and broiling are the healthiest cooking methods, as they allow excess fat to drip away from the meat. Ask for your steak to be prepared this way with minimal oil or butter.

To keep your meal healthy, avoid heavy, calorie-dense sides like loaded baked potatoes with sour cream, mac and cheese, and creamed spinach.

You can reduce calories by choosing a leaner cut, asking for grilled preparation with minimal oil, getting sauces on the side, and swapping starchy, high-fat sides for steamed or roasted vegetables.

Yes, grass-fed beef is often leaner than grain-fed varieties and contains a more favorable fatty acid profile, including healthy omega-3 fats.

According to the American Heart Association, a healthy portion of cooked meat is about 3 ounces, or the size of a deck of cards.