What Red Meat is Not Fatty? A Guide to Leaner Cuts

October 20, 2025 •

3 min read

According to the USDA, a cut of red meat can be defined as “lean” if a 3.5-ounce serving contains less than 10 grams of total fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol. This means that while many associate red meat with high fat content, there are numerous low-fat options available for conscious consumers. Making informed choices about which cuts to buy can help you enjoy red meat as part of a balanced and healthy diet.

Quick Summary

Several types and cuts of red meat are naturally low in fat, including lean beef from the round and sirloin, pork tenderloin, and game meats like venison and bison. Choosing cuts with minimal marbling and trimming visible fat are key strategies for reducing saturated fat intake. Consumers can also opt for higher-percentage lean ground meats and look for USDA grades like 'Select' or 'Choice' to identify leaner options.

Key Points

Venison is one of the leanest red meats available: Game meats like venison and bison are naturally lower in fat and higher in protein than many traditional red meat options.
Look for lean cuts of beef from the round and sirloin: Specific cuts like eye of round, top round, bottom round, and top sirloin are classified as lean or extra-lean by the USDA due to their low fat content.
Choose pork tenderloin for the leanest pork option: Pork tenderloin is a surprisingly lean cut of red meat and is an excellent source of protein.
Check ground meat labels for high lean-to-fat ratios: When buying ground meat, opt for products labeled 90% lean or higher to reduce the fat content in your meals.
Select lower USDA grades and trim visible fat: Opt for beef graded 'Select' or 'Choice' rather than 'Prime,' and always trim away visible fat before cooking to reduce saturated fat intake.
Use healthy cooking methods: Grilling, broiling, and baking on a rack are ideal for allowing excess fat to drain away during cooking.
Limit processed red meats: Processed meats like bacon, sausage, and salami are often high in saturated fat and preservatives and should be limited.

Understanding Lean vs. Fatty Red Meat

When it comes to red meat, not all cuts are created equal. The perception that all red meat is fatty is a myth, as many specific cuts meet the criteria for being considered lean or extra lean. The USDA uses clear guidelines to help consumers identify these healthier choices, focusing on total fat, saturated fat, and cholesterol per serving. The key is knowing what to look for at the butcher counter or in the grocery store.

Lean Red Meat: The Top Contenders

Several categories of red meat offer excellent lean options. From beef to pork and even game meats, here are some of the best choices for reducing fat intake:

Lean Beef: Look for cuts from the 'round' or 'loin' sections of the cow, as these muscles get a lot of exercise and naturally have less fat. Examples include eye of round, top round, bottom round, and top sirloin steak.
Pork Tenderloin: Often considered the leanest cut of pork, tenderloin is a flavorful and low-fat option. Other lean pork choices include loin chops.
Game Meats: Venison (deer meat) is exceptionally lean, often compared to skinless chicken breast in its low fat content. Bison is another excellent alternative, being leaner and with less saturated fat than beef.
Extra-Lean Ground Meat: For ground beef, choosing a product that is 90% lean or higher can significantly reduce fat content. 95% lean ground beef is an extra-lean choice.

Practical Tips for Selecting and Preparing

Beyond simply choosing the right cut, how you buy and prepare red meat can make a huge difference in its final fat content. By following a few simple steps, you can ensure your meals are both delicious and healthy.

How to Choose Lean Cuts

Look for Minimal Marbling: Marbling refers to the white flecks of fat found within the muscle. The less marbling you see, the leaner the cut will be. Opt for 'Select' or 'Choice' grades of beef instead of the fattier 'Prime' grade.
Trim Visible Fat: Before cooking, use a sharp knife to trim away any excess, solid fat from the edges of the meat.
Check Ground Meat Labels: For ground beef or pork, always check the label for the lean-to-fat ratio. A ratio of 90/10 or 95/5 is preferable for healthier cooking.
Ask Your Butcher: If you are unsure, don't hesitate to ask your butcher for recommendations on the leanest cuts of meat.

Healthy Cooking Methods

Grill or Broil: These methods allow excess fat to drip away from the meat as it cooks.
Roast or Bake: Cooking in the oven can be a healthy alternative, but be sure to use a roasting rack to elevate the meat and let fat drain off.
Braise or Slow-Cook: For tougher, leaner cuts from the round or chuck, cooking them low and slow can tenderize the meat without adding extra fat.
Pan-Broil: For ground meat, you can pan-broil it and drain off any rendered fat before assembling your final dish.

Nutritional Comparison of Lean Red Meats

This table provides a comparative look at the fat and protein content of some of the leanest red meat options, based on a standard 3.5-ounce (100g) cooked serving.


Meat Type (Cut)	Total Fat (g)	Saturated Fat (g)	Protein (g)
Venison (various)	1.6	Low	26+
Beef Eye of Round	4.1	1.4	25.3
Bison Top Sirloin	4.8	2.0	25+
Pork Tenderloin	2.7	0.9	21
Beef Top Sirloin	4.9	1.9	26+

Conclusion: Finding the Right Balance

Red meat can be a valuable source of protein, iron, and B vitamins, even for those watching their fat intake. The key is to avoid heavily marbled and processed cuts in favor of leaner options like venison, bison, pork tenderloin, and specific cuts of beef from the round and sirloin. By combining wise selection with healthy cooking methods, you can enjoy the flavor and nutritional benefits of red meat as part of a heart-healthy diet. For those seeking more information on healthy meat consumption and dietary guidelines, resources like the American Heart Association offer further guidance.

Frequently Asked Questions

Venison (deer meat) is widely considered one of the single leanest red meats available, often containing significantly less fat than beef or pork.

Not necessarily. While some cuts of pork are fatty, very lean options exist. For instance, pork tenderloin is one of the leanest cuts of meat, on par with skinless chicken breast.

The eye of round steak is often cited as the leanest cut of beef. Other very lean options include sirloin tip side steak and top round roast and steak.

You can identify lean red meat by looking for minimal visible fat, also known as marbling. On beef, cuts from the 'round' and 'loin' are typically leaner. For ground meat, check the label for a high lean percentage (e.g., 95% lean).

Yes, bison is an excellent non-fatty red meat option. It is typically leaner than beef, with fewer calories and less saturated fat.

Grass-fed beef tends to be leaner than its grain-fed counterpart, with a potentially better fatty acid profile. However, leanness also depends on the specific cut.

Cooking methods like grilling, broiling, or roasting on a rack are ideal for allowing excess fat to drain away from the meat. For ground meat, pan-broiling and draining the fat is also effective.