What kind of beef has the lowest fat?

January 3, 2026 •

3 min read

According to USDA data, the eye of round steak is one of the leanest beef cuts available, with significantly less fat compared to richer, marbled cuts like ribeye. Choosing beef with a lower fat content is a popular goal for many health-conscious consumers and home cooks.

Quick Summary

This guide details the leanest cuts of beef, including tenderloin, various round and sirloin steaks, and extra-lean ground beef options. It also provides tips on how to select low-fat beef at the store and prepare it to preserve moisture.

Key Points

Eye of Round and Tenderloin: These are the leanest whole cuts of beef, with minimal intramuscular fat.
Extra-Lean Ground Beef: Look for labels of 90% lean or higher, such as 93/7, to find the lowest-fat ground options.
Choose Round, Loin, and Sirloin: When purchasing steaks, prioritize cuts from these parts of the cow for lower fat content.
Grass-Fed is Generally Leaner: Grass-fed beef often has less total fat and a more favorable fatty acid profile than grain-fed beef.
Opt for USDA Select Grade: The Select grade has the least amount of marbling and is the leanest option available.
Utilize Low-Fat Cooking Methods: Marinating, braising, and other slow cooking methods help keep lean cuts moist and tender.

The Leanest Whole Beef Cuts

For those seeking the lowest possible fat content in a whole cut of beef, the muscle groups that do the most work are generally the leanest. These cuts come from the leg, rump, and loin, and have very little marbling, which is the white, intramuscular fat that adds flavor but also calories.

Eye of Round Steak

The Eye of Round is consistently ranked among the leanest beef cuts. It comes from the rear leg of the cow and is naturally low in fat due to its active muscle composition. While its low-fat content makes it a healthy choice, it can also lead to a chewier, drier texture if not cooked correctly. For best results, marinating and using slow cooking methods like braising or stewing are highly recommended. Alternatively, you can slice it very thinly for sandwiches or stir-fries.

Tenderloin (Filet Mignon)

As one of the most tender and prized cuts, the beef tenderloin, also known as filet mignon, is also exceptionally lean. It is often praised for its melt-in-your-mouth texture rather than its flavor, which is milder compared to fattier cuts. The low-fat content is what contributes to its characteristic tenderness. Given its premium price point, careful cooking is essential. Pan-searing and finishing in the oven is a popular method that helps preserve its delicate qualities.

Sirloin and Top Round Steaks

Other lean options that fall into the 'round' and 'loin' categories are excellent choices for a low-fat diet. The Sirloin Tip Side Steak and Lean Top Round Steak offer great protein content with minimal fat. Top Sirloin Steak and Bottom Round Roast are also reliably lean. The American Heart Association recommends looking for cuts labeled 'loin' and 'round' as a reliable indicator of low-fat content.

Understanding Lean Ground Beef

For ground beef, the fat content is clearly indicated by a lean-to-fat ratio on the packaging, such as 93/7 or 90/10. The first number represents the lean meat percentage, and the second represents the fat percentage by weight.

Extra Lean Ground Beef: Typically labeled as 90% lean or higher (e.g., 93/7). This is the best option for minimizing fat in recipes like meatloaf, chili, or stuffed peppers, where you don't plan to drain the fat after cooking. Extra lean ground beef is often derived from the leaner sirloin cuts.
Lean Ground Beef: Usually around 83% lean (e.g., 83/17). This is a good all-purpose option that offers a better balance of flavor and lower fat compared to regular ground beef.

Comparing Beef Cuts and Grades

When shopping, pay attention to the USDA grades for beef. These grades are based on the degree of marbling, and choosing a lower grade can lead to less fat.

Prime: The highest grade, with the most marbling and fat.
Choice: Widely available, with less marbling than Prime but still a good amount of fat.
Select: The leanest grade, with the least amount of marbling. This is often the best choice for those strictly watching their fat intake.

Grass-Fed vs. Grain-Fed

For those willing to spend more, grass-fed beef is another avenue to explore for lower fat content. Grass-fed cattle are typically leaner than their grain-fed counterparts. In addition to having less total fat, grass-fed beef boasts a healthier fatty acid composition, including higher levels of omega-3s and conjugated linoleic acid (CLA), which are linked to various health benefits.

Comparison of Common Beef Cuts (per 3.5oz cooked)


Beef Cut	Total Fat (approx.)	Saturated Fat (approx.)	Calories (approx.)	Notes
Eye of Round Steak	4.0 g	1.6 g	180 kcal	Excellent for marinating or braising.
93/7 Ground Beef	4-6 g	1.5-2.5 g	140-160 kcal	Ideal for recipes where fat isn't drained.
Tenderloin Steak	8.0 g	3.0 g	200 kcal	Exceptionally tender and mild flavor.
80/20 Ground Beef	13-15 g	5-6 g	210-230 kcal	Classic burger blend, more flavorful.
Ribeye Steak	43.6 g (per 12oz)	16.5 g (per 12oz)	802 kcal (per 12oz)	High fat content from rich marbling.

Conclusion

To find the beef with the lowest fat, focus on cuts from the round, loin, and sirloin areas. The Eye of Round and Tenderloin (Filet Mignon) are excellent choices for whole cuts, while extra-lean ground beef (90% lean or higher) is the best option for ground meat dishes. When shopping, you can also opt for grass-fed beef or lower USDA grades like 'Select' to further reduce fat. Using low-fat cooking methods and marinades can help prevent dryness and maximize flavor in these leaner cuts, proving that you can enjoy delicious beef while maintaining a healthy diet. For more tips on making healthy choices, consider resources like the American Heart Association.

Frequently Asked Questions

The Eye of Round steak is consistently identified as one of the single leanest cuts of beef, coming from the back leg muscle which is naturally very low in fat.

The lowest fat ground beef is labeled 'extra lean', typically indicating 90% lean or higher. An example is 93/7 ground beef, which is 93% lean meat and only 7% fat by weight.

Yes, filet mignon, or beef tenderloin, is one of the leanest cuts of beef available. It is prized for its tender texture rather than its fat content.

Grass-fed beef generally has less total fat than grain-fed beef. It also has a more favorable fatty acid composition, with higher levels of omega-3s and CLA.

Eye of Round comes from a heavily used muscle, making it naturally leaner and tougher. Tenderloin comes from a less-used muscle, resulting in its exceptional tenderness, even with a low fat content.

To prevent lean beef from becoming dry, you can marinate it before cooking or use moist cooking methods like braising, stewing, or slow cooking. Quick cooking methods like searing also work well for very tender lean cuts like tenderloin.

Yes, draining the rendered fat from ground beef after cooking can significantly reduce its overall fat and calorie content. This is a common technique when cooking with ground beef that has a higher initial fat percentage.