What steak is the least fatty?

December 10, 2025 •

4 min read

The USDA defines an extra-lean cut of beef as containing less than 5 grams of total fat per 3.5-ounce serving. When considering what steak is the least fatty, the cuts from the round and sirloin primal sections consistently top the list for their minimal fat content.

Quick Summary

The eye of round is the single leanest steak available, followed closely by other cuts like top round and sirloin. These options are high in protein and low in fat, perfect for a balanced, healthy diet.

Key Points

Eye of Round is Leanest: The single leanest steak cut available, making it the best choice for minimal fat intake.
Top Round & Sirloin are Great Alternatives: Other excellent and widely available lean options include top round and top sirloin.
Marinade for Moisture: Use a marinade, especially with lean cuts, to add flavor and moisture, preventing a dry texture.
Don't Overcook: Cook lean steaks to medium-rare or medium at most, as high heat can quickly dry them out.
Slice Against the Grain: Always slice leaner, tougher cuts like flank and eye of round thinly against the grain for maximum tenderness.
USDA Extra-Lean Standard: Cuts labeled 'extra-lean' must contain less than 5g of fat per 3.5oz serving.

Introduction to Lean Cuts

Choosing a low-fat steak is a simple way to enjoy a rich, protein-packed meal while managing your calorie and fat intake. The key lies in understanding which primal cuts of beef are naturally leaner due to less marbling and external fat. The round and loin sections of the cow, for instance, are known for their muscular composition and minimal fat deposits. While fat is often associated with flavor, strategic preparation can ensure these lean cuts are tender and delicious.

The Ultimate Lean Choice: Eye of Round

Coming from the hind leg of the cow, the eye of round is consistently named the leanest cut of steak. This cut is a long, interior muscle that gets very little use, which makes it low in both fat and calories. Because of its low fat content, the eye of round can become tough and dry if not cooked correctly. It is best prepared with slow, moist-heat methods like roasting, or sliced thinly against the grain after cooking for a more tender texture. Many chefs also use fattier eyes of round for raw preparations like carpaccio.

Other Top Lean Contenders

While the eye of round may hold the top spot, several other cuts are also excellent choices for a lean, healthy meal. These include:

Top Sirloin: A versatile and flavorful cut from the loin, top sirloin is a more affordable and widely available lean option. It has a good balance of beefy flavor and minimal fat, making it suitable for grilling, pan-searing, and broiling. Trimming any visible fat before cooking can reduce the fat even further.
Top Round: Sometimes referred to as a London broil, top round comes from the inner portion of the hind leg. It is another very lean and budget-friendly cut that is best prepared with moist cooking methods or marinated for a long time to improve tenderness. It is also often used for roast beef.
Flank Steak: This flat, muscular cut from the abdominal area has a distinct beefy flavor and relatively low fat content. Flank steak absorbs marinades exceptionally well and cooks quickly over high heat. To ensure tenderness, it must be sliced thinly against the grain after cooking.
Tenderloin (Filet Mignon): Though more expensive, the tenderloin is known for its buttery-soft texture and mild flavor. It is a very lean cut with little to no external fat, making it a premium choice for those who prioritize tenderness.

How to Cook Lean Steak Properly

Cooking lean steaks requires a bit of care to prevent them from becoming dry or tough. The lack of marbled fat means there is less moisture to render during cooking, so these methods are crucial:

Marinate: Using a marinade with an acidic component (like lemon juice or vinegar) and oil can help tenderize the meat and add flavor. Even a short marination time can make a noticeable difference.
Don't Overcook: Lean cuts are best cooked to medium-rare or medium. Overcooking will quickly dry them out and make them chewy.
High-Heat Searing: For grilling or pan-searing, cook quickly over high heat to achieve a flavorful crust while keeping the inside juicy. Follow this with a brief rest period.
Use Moist Heat: For tougher lean cuts like eye of round, using a slow, moist-heat method like roasting or braising is ideal for breaking down the muscle fibers.
Rest the Meat: Always allow the cooked steak to rest for several minutes before slicing. This allows the juices to redistribute, ensuring a more tender and moist result.

Lean Steak Cuts Comparison


Cut	Source	Tenderness	Fat Content (per 3.5oz)	Best Cooking Method
Eye of Round	Hind Leg (Round)	Tough (Leanest)	~2.5 g (Extra-Lean)	Roasting, Slow Cooking
Top Round	Hind Leg (Round)	Medium-Tough	~2.0 g (Extra-Lean)	Marinating, Roasting, Broiling
Top Sirloin	Loin	Medium-Tender	~3.0 g (Lean)	Grilling, Pan-Searing
Flank Steak	Abdominal	Chewy (Lean)	~3.5 g (Lean)	Marinating, Grilling, Stir-frying
Tenderloin	Loin	Very Tender	~3.4 g (Lean)	Grilling, Pan-Searing, Broiling

Benefits of Choosing Lean Steak

Opting for leaner cuts of steak offers several health advantages. It reduces overall calorie intake and the amount of saturated fat consumed, which is beneficial for heart health. Lean beef remains a powerful source of essential nutrients like protein, iron, and zinc. Grass-fed options may also contain higher levels of Omega-3 fatty acids and antioxidants. By selecting and preparing these cuts properly, you can enjoy a delicious and nutritious meal without the guilt.

Conclusion

For those seeking the least fatty steak, the eye of round stands out as the ultimate choice. However, several other cuts like top sirloin, top round, and tenderloin offer fantastic lean options. The key to enjoying these cuts is to prioritize proper cooking techniques, such as marinating and avoiding overcooking, to preserve their natural tenderness and flavor. By understanding the differences between each cut, you can make informed decisions that align with your dietary goals while still savoring a delicious beef meal. For more information on cuts of beef, you can visit the Beef. It's What's For Dinner website.

Frequently Asked Questions

The eye of round steak is considered the single leanest cut of steak available, with the lowest fat content of all major cuts.

To make a lean steak more tender, you can use a marinade before cooking, slice it thinly against the grain after cooking, and use slow, moist-heat cooking methods for tougher cuts.

Yes, filet mignon, which comes from the tenderloin, is a very lean cut of steak with little external fat, and is prized for its tenderness and mild flavor.

While not always lower in fat, grass-fed beef often has a different fat profile, including a potentially higher concentration of healthy Omega-3 fatty acids compared to grain-fed beef.

Top sirloin and flank steak are both considered lean cuts, but they have slightly different nutritional profiles. In general, top sirloin is slightly leaner per serving than flank steak.

You can identify a lean steak by looking for specific labels like 'round' or 'sirloin'. The USDA also defines an 'extra-lean' cut as one with less than 5g of total fat per 3.5-ounce serving.

Lean steaks, with less marbled fat, have a less rich flavor profile than fattier cuts like ribeye. However, they can still be incredibly flavorful when properly seasoned, marinated, and cooked.