What is the least fatty part of a cow?

December 15, 2025 •

3 min read

According to the USDA, a 3.5-ounce serving of eye of round, the leanest cut, contains less than 5 grams of total fat. This cut comes from the well-exercised hind leg of the cow, where muscles are naturally leaner and contain minimal marbling compared to other sections of the animal.

Quick Summary

The least fatty part of a cow is the eye of round, located in the hindquarter. Other exceptionally lean beef cuts include the top round, bottom round, and various sirloin options. Their minimal fat content makes them a healthier choice for high-protein diets.

Key Points

Eye of Round: This cut from the cow's hindquarter is the single leanest part, containing the least amount of fat.
Round Primal: Cuts from the round, including eye of round, top round, and sirloin tip, are lean because they come from well-exercised muscles.
Tenderloin is also lean: Often referred to as filet mignon, this cut is prized for its tenderness and low fat content.
Less fat often means less tender: The lower fat content in lean cuts can make them tougher, necessitating proper cooking techniques like marinating or slow-cooking.
Flavor profile varies: While the tenderloin has a mild taste, other lean cuts like the flank or sirloin offer more robust, beefy flavor.
Cooking is key: To prevent lean cuts from drying out, it is important to avoid overcooking and to use moist-heat or quick, high-heat methods.

The Leanest Cut: The Eye of Round

Coming from the round primal, which is the hind leg and rump area, the eye of round steak and roast is consistently identified as the leanest beef cut available. This muscle receives a lot of exercise, resulting in very little fat accumulation or marbling. While this makes it extremely lean, it also means it is less tender than fattier cuts and can become tough if not prepared correctly. This cut's low-fat profile and high protein content make it a favorite for those focused on healthy eating. Its neutral flavor also makes it versatile for a variety of dishes, especially when marinated or slow-cooked.

Other Top Contenders for Lean Beef

While the eye of round is the clear winner, several other cuts of beef qualify as 'lean' or 'extra-lean' according to USDA guidelines, containing less than 10 grams of total fat per serving. These are great options for varying your menu while maintaining a low-fat diet.

The Versatile Sirloin

Top Sirloin Steak: A flavorful and relatively tender option from the lower back. It offers a strong beefy taste and can be grilled, seared, or broiled.
Sirloin Tip Side Steak: Also from the round primal, this is another very lean and flavorful cut. It can be used for roasts or steaks, and responds well to grilling and skillet-frying.

The Delicate Tenderloin

Tenderloin (Filet Mignon): Arguably the most tender cut of beef, the tenderloin also contains very little fat. Though it has a milder flavor than other cuts, its tenderness is unparalleled, making it a prized and often expensive choice.

The Flavorful Flank

Flank Steak: Sourced from the abdominal muscles, flank steak is a tough but lean and flavorful cut. It is best prepared with a tenderizing marinade and cooked quickly over high heat, then sliced thinly against the grain for maximum tenderness.

Comparison of Lean vs. Fatty Beef Cuts

Understanding the contrast between lean and fatty cuts can help you make informed decisions based on your dietary and culinary needs. The following table compares some of the leanest cuts with some of the most marbled.


Cut	Primal Location	Fat Content (approx. per 3.5oz)	Best for...	Key Characteristic
Eye of Round	Round (Hindquarter)	~4g	Roasting, Jerky, Slow-cooking	Extremely lean, can be tough
Top Sirloin	Sirloin (Lower Back)	~5g	Grilling, Searing, Stir-fry	Lean, good flavor, versatile
Tenderloin	Loin (Back)	~6.5g	Pan-searing, Roasting	Very tender, mild flavor
Flank Steak	Flank (Abdomen)	~6g	Marinating, Grilling, Stir-fry	Lean, rich flavor, tough fibers
Ribeye	Rib	~11g	Grilling, Searing	High marbling, very flavorful
Brisket	Brisket (Breast)	~7g	Slow-cooking, Smoking	High collagen, becomes very tender

Cooking Methods for Lean Cuts

Due to their lower fat content, lean cuts of beef require specific cooking techniques to prevent them from drying out and becoming tough. Utilizing moist-heat methods or preparing them to a medium-rare temperature is recommended.

Marinating: Soaking lean cuts like flank or sirloin in a marinade for several hours helps to tenderize the meat and adds flavor. This is a crucial step for high-heat methods like grilling or searing.
Slow Cooking: For tougher, lean cuts from the round or brisket, slow-cooking with moisture, such as braising or stewing, is the ideal approach. The long, slow process breaks down the connective tissues, resulting in tender, fall-apart meat.
Quick Cooking: Tenderloin and top sirloin can be pan-seared or grilled quickly to a medium-rare doneness. This preserves their natural moisture and prevents overcooking.
Thin Slicing: Always remember to slice cooked lean meat, especially flank steak, against the grain. This shortens the muscle fibers and makes each bite more tender.

Conclusion: Making the Healthier Choice

In conclusion, the eye of round is the least fatty part of a cow, with other round and sirloin cuts following close behind. These lean options provide a high-protein, low-fat alternative to fattier, more marbled cuts like ribeye or brisket. By understanding the characteristics of each cut and employing appropriate cooking methods, you can create delicious and healthy beef dishes without sacrificing flavor or texture. Whether you are roasting a whole eye of round or quickly grilling a marinated top sirloin, choosing lean cuts is a great way to manage your fat intake while still enjoying red meat.

For more detailed nutritional information on various beef cuts, you can consult resources like the Beef. It's What's For Dinner website.

Frequently Asked Questions

The leanest cut of steak is the eye of round, which comes from the hindquarter of the cow. Other very lean steak cuts include top sirloin, top round, and flank steak.

Sirloin is significantly leaner than ribeye. Ribeye steaks are known for their high degree of marbling, or intramuscular fat, while sirloin is a leaner cut with less fat content.

Lean cuts of beef should be cooked carefully to prevent them from drying out. Use methods like marinating before grilling or searing, or employ moist-heat cooking methods such as braising or slow-roasting.

Yes, filet mignon, which comes from the tenderloin, is one of the leanest and most tender cuts of beef available. It has very little fat and a mild flavor.

While both are considered lean, some cuts from the round primal, such as eye of round, are slightly leaner than most sirloin cuts. However, both offer excellent lean beef options for healthy eating.

The eye of round is located in the hind leg of the cow, a muscle group that is used frequently for movement. This frequent use results in a lean cut of beef with very little fat.

Yes, lean beef can be very flavorful. Cuts like top sirloin and flank steak have a robust, beefy flavor. Marinades, spices, and proper cooking techniques can further enhance the flavor of any lean cut.