What Red Meat Is High in Fat? Your Guide to Fatty Cuts

Red meat, including beef, pork, and lamb, can be a major source of dietary fat, particularly saturated fat. Understanding precisely what red meat is high in fat is the first step toward making informed dietary choices for your overall health.

Quick Summary

Some red meat cuts from beef, pork, and lamb have significantly higher fat content due to marbling and cut origin. Identifying these specific cuts is crucial for anyone managing their dietary fat intake.

Key Points

• Fatty Beef Cuts: The highest-fat cuts of beef include ribeye, prime rib, brisket, and regular ground beef due to significant marbling.

• Fatty Pork Cuts: High-fat pork cuts are primarily pork belly, pork shoulder, and ribs.

• Fatty Lamb Cuts: Lamb breast, shoulder, and ribs are among the fattiest options, known for their rich flavor.

• Leaner Alternatives: Leaner red meat choices include beef flank steak, pork tenderloin, and extra-lean ground meat.

• Saturated Fat Concerns: High intake of saturated fat from red meat can raise 'bad' LDL cholesterol and increase heart disease risk, especially with processed varieties.

• Preparation Matters: Cooking methods like grilling can reduce fat, while trimming visible fat and draining grease are effective strategies to lower fat consumption.

Beef: The Fattiest Cuts

The fat content of beef varies dramatically depending on the cut and grade. For beef, high fat content is often associated with marbling—the white streaks of fat within the muscle. While marbling adds flavor and tenderness, it significantly increases fat and calorie count.

The Most Marbled and Fattiest Beef Cuts

• Ribeye Steak: Considered the fattiest steak, a ribeye has significant intramuscular fat throughout, making it extremely tender and juicy. A single serving can contain a substantial portion of the daily recommended fat and saturated fat intake.
• Prime Rib: This is essentially a larger ribeye roast. When served as a roast, the fat renders and bastes the meat, but it remains a very high-fat cut.
• Brisket: This cut comes from the breast of the cow. It has fat marbled throughout the meat and a thick fat cap on one side, which helps keep the meat moist during long, slow cooking methods.
• Prime Grades: The USDA grades beef based on marbling, with 'Prime' having the most fat, followed by 'Choice', and 'Select' being the leanest. For a lower-fat option, 'Select' grade beef is the better choice.
• Ground Beef: The fat percentage in ground beef can range widely. Regular ground beef (e.g., 75% to 85% lean) is high in fat, whereas extra-lean ground beef is a much lower-fat alternative.

Pork: Beyond a "Bad Rap"

Pork has had a reputation as a high-fat meat, but this is not always deserved, as many modern cuts are quite lean. However, specific cuts are known for their high-fat content.

High-Fat Pork Cuts

• Pork Belly: This is one of the fattiest cuts of pork, often cured to make bacon. The high fat-to-meat ratio gives it a rich, decadent flavor.
• Pork Shoulder/Butt: This cut is marbled with fat and ideal for slow cooking methods like roasting or braising to make pulled pork, as the fat breaks down to create a tender result.
• Pork Ribs: Both spareribs and baby back ribs are fatty, with layers of fat between the ribs and meat.

Lamb: The Richest of the Reds

Compared to beef and pork, lamb can sometimes have a higher overall fat content, and its fat contains a slightly different fatty acid profile. The fattiest cuts often come from the shoulder and breast.

Fattier Lamb Cuts

• Lamb Breast and Ribs: These are among the fattiest cuts of lamb, often prepared by slow roasting or smoking to render the fat and produce crispy, flavorful results.
• Lamb Shoulder: This cut is well-marbled with fat, making it extremely rich and flavorful. Like pork shoulder, it benefits from slow cooking.
• Lamb Chops: The fat content of lamb chops can vary significantly. Belly chops are noted as the fattiest, while loin chops can have a substantial layer of fat that contributes to tenderness.

High-Fat Red Meat Comparison

This table illustrates the fat content of various red meat types and cuts, based on typical 100g servings.

Red Meat Cut	Fat Content (grams per 100g)	Notes
Prime Rib	33.7g	A very high-fat cut with significant marbling.
Beef Ribs	28.1g	Known for richness and flavor.
Pork Rib	23.9g	A popular, high-fat pork choice.
Beef Short Rib	22.6g	Marbled cut ideal for slow braising.
New York Strip	22.1g	A well-marbled, flavorful steak cut.
Pork Shoulder	21.4g	Fat content makes it ideal for slow roasting.
Lamb Chops	21.2g	Varies by specific chop, generally high fat.
Rib Eye	19.0g	Famous for its high marbling.
Extra Lean Ground Beef	5.5g	A significantly leaner ground beef option.
Pork Tenderloin	4.0g	One of the leanest cuts of pork.

Health Considerations for High-Fat Red Meat

Consuming excessive amounts of saturated fat, which is abundant in high-fat red meat, can increase LDL (bad) cholesterol levels and is associated with a higher risk of heart disease. High-fat meats also contribute more calories, which can lead to weight gain if not managed. However, it's worth noting that some studies differentiate between processed and unprocessed red meat consumption, with processed meats carrying a more notable risk for certain health conditions.

Tips for enjoying red meat responsibly:

• Choose Leaner Cuts: Opt for leaner cuts of beef like flank steak or pork tenderloin, which have a naturally lower fat content.
• Trim Excess Fat: For whole cuts, trim off any visible fat before cooking.
• Drain Fat: When cooking ground meat, drain the rendered fat after browning to significantly reduce the overall fat content.
• Practice Moderation: The MD Anderson Cancer Center recommends limiting red meat intake to 18 ounces or less per week.
• Explore Alternatives: Incorporate more poultry, fish, and plant-based protein sources like legumes and beans into your diet.

Conclusion

When considering what red meat is high in fat, cuts like beef ribeye and prime rib, pork shoulder and belly, and lamb breast and shoulder are primary examples. While these cuts are celebrated for their flavor and richness, they are high in saturated fat and calories. By understanding which cuts are fattiest, consumers can make informed choices to manage their dietary intake. Choosing leaner cuts, trimming visible fat, and practicing moderation are simple strategies to incorporate red meat into a balanced diet without excess fat. For more guidance on cooking techniques that reduce carcinogen formation, consult resources like the MD Anderson Cancer Center. MD Anderson Cancer Center

Frequently Asked Questions

Which steak is the fattiest?

The ribeye steak is widely considered the fattiest and most marbled cut of steak. Other high-fat options include the New York strip, prime rib, and T-bone.

Is lamb or beef fattier?

Generally, lamb fat content is often higher than that of beef, though it varies significantly by cut for both types of meat. Specific cuts like lamb breast can be fattier than many beef cuts.

What part of pork is highest in fat?

Pork belly is one of the highest-fat cuts of pork, often used to make bacon. Pork shoulder and ribs also have a high fat content.

How can I reduce fat when cooking red meat?

To reduce fat, you can trim off excess visible fat from cuts before cooking, and drain the grease from ground meat after browning. Opting for baking or broiling over high-temperature grilling can also help minimize unhealthy compounds.

What are the leanest cuts of red meat?

The leanest red meat options include pork tenderloin, beef flank steak, and extra-lean ground beef. Cuts from the leg or loin tend to be leaner.

Does grass-fed beef have less fat than grain-fed?

Yes, studies have shown that grass-fed beef is typically leaner than grain-fed beef, though the overall nutritional differences in fat content tend to be relatively minor.

What is the difference between lean and extra-lean ground beef?

The difference is the maximum fat percentage allowed. 'Lean' ground beef contains a maximum of 17% fat, while 'Extra-Lean' contains a maximum of 10% fat.