What type of beef is good for weight loss? A guide to lean cuts

October 16, 2025 •

3 min read

According to the USDA, a serving of extra-lean ground beef (95/5) contains fewer calories and less than half the fat of a standard 80/20 blend. To achieve your goals, it's crucial to understand what type of beef is good for weight loss by selecting the right cuts and preparation methods.

Quick Summary

Lean beef cuts are high in protein and low in fat, promoting fullness and muscle maintenance on a calorie-controlled diet. Choosing the right cut, controlling portions, and cooking healthily are key to incorporating beef into a weight loss plan.

Key Points

Choose 'Loin' and 'Round' Cuts: The leanest beef cuts often come from the round (hind legs) and loin (back) sections, like eye of round and top sirloin.
Go for Extra-Lean Ground Beef: Opt for 95/5 or 90/10 ground beef blends to significantly reduce fat and calories compared to regular ground beef.
Control Your Portions: A healthy serving size is around 3 ounces (cooked), which provides ample protein without excessive calories.
Use Healthy Cooking Methods: Grill, broil, or pan-sear with minimal oil to keep your meal light and allow fat to render away.
Drain Ground Beef Grease: After cooking ground beef, drain the excess fat to further reduce the calorie and fat content.
Enjoy High-Protein Benefits: Lean beef's high protein content boosts satiety, preserves muscle mass, and increases metabolism, all of which aid in weight loss.
Prioritize the Leanest Cut over Grass-Fed: While grass-fed beef offers benefits, the most important factor for weight loss is selecting the leanest cut, regardless of feeding method.

The Role of Beef in a Weight Loss Diet

Lean beef can be included in a calorie-controlled diet for weight loss. It's a good source of high-quality protein, which helps with satiety and supports muscle preservation.

The Power of Protein for Weight Loss

Protein helps you feel full for longer, which can reduce overall calorie intake. It also requires more energy to digest compared to other macronutrients. Maintaining muscle mass, supported by the complete protein in beef, is important for metabolism, especially when you're consuming fewer calories.

The Difference Between Lean and Extra-Lean

The USDA classifies beef based on fat, saturated fat, and cholesterol content per 3.5-ounce serving:

Lean: Less than 10g of total fat, 4.5g or less of saturated fat, and less than 95mg of cholesterol.
Extra-Lean: Less than 5g of total fat, 2g or less of saturated fat, and less than 95mg of cholesterol.

The Leanest Beef Cuts for Weight Loss

To help you choose, here are some of the leanest cuts:

Eye of Round Steak or Roast: Very lean but can be tough; best cooked with moist heat or thinly sliced.
Top Sirloin Steak: Flavorful and versatile for grilling or searing.
Top and Bottom Round Roasts: Lean cuts from the hind legs; good for slow cooking or roasting.
Flank Steak: Lean and flavorful, suitable for stir-frying or grilling; marinating helps tenderize.
Tenderloin (Filet Mignon): A very tender and lean option, though more expensive.
Extra-Lean Ground Beef (95/5 or 90/10): Significantly lower in fat and calories than regular ground beef, making it a good choice for various dishes.

Comparing Lean vs. Fattier Cuts

This table shows the approximate nutritional differences between lean and fattier cuts per 3.5-ounce cooked serving.


Cut	Approx. Calories	Approx. Total Fat (g)	Approx. Saturated Fat (g)
Eye of Round	~140	~4	~1.5
Top Sirloin	~200	~7.8	~3.3
Flank Steak	~160	~6	~2.5
Ribeye (Choice)	~288	~20	~8.4
Ground Beef (95/5)	~137	~5	~2
Ground Beef (80/20)	~288	~21	~8

Health-Conscious Cooking Methods

Cooking methods also impact the health profile of beef meals. Healthy methods include:

Grilling or Broiling: Allows fat to drip away. Avoid overcooking lean steaks.
Pan-Searing: Use a nonstick pan and minimal heart-healthy oil.
Slow Cooking or Braising: Good for tougher, leaner cuts, making them tender.
Draining and Rinsing Ground Beef: Helps remove rendered fat after cooking.

Portion Control and Balanced Meals

Proper portion size is essential for weight loss. The American Heart Association suggests a cooked portion of about 3 ounces. Combine lean beef with plenty of non-starchy vegetables and a small amount of whole grains for a balanced meal.

Grass-Fed vs. Conventional Beef

Grass-fed beef is often leaner and has a better omega-3 profile. However, for weight loss, the primary focus should be on choosing the leanest cut available, regardless of whether it's grass-fed or conventional.

Conclusion

Lean beef can effectively be part of a weight loss diet due to its protein content. Selecting lean or extra-lean cuts like eye of round, top sirloin, and 95/5 ground beef helps maximize protein while minimizing calories and saturated fat. Using healthy cooking methods and practicing portion control are key to incorporating lean beef into your weight loss journey. Remember, moderation and balance are crucial for any dietary plan.

For further information on healthy eating, consult resources like the Mayo Clinic or the American Heart Association.

Frequently Asked Questions

Eye of round is generally considered the absolute leanest cut of beef, containing slightly less total fat and saturated fat than top sirloin.

Yes, but only if you choose extra-lean varieties, such as 95/5 or 90/10. These blends are lower in calories and fat, but still provide plenty of satiating protein.

Look for cuts labeled "round," "loin," or "sirloin." Also, visually inspect for minimal white marbling throughout the meat. The official USDA definition requires less than 10g of total fat per 3.5oz serving.

Yes, draining the fat from cooked ground beef significantly reduces its calorie and fat content. For even better results, you can rinse it with hot water and pat it dry.

A healthy portion size for cooked meat is typically around 3 ounces, which is roughly the size of a deck of cards or the palm of your hand.

Grass-fed beef tends to be leaner and has a better fatty acid profile. However, focusing on selecting the absolute leanest cuts available is more important for a low-calorie diet than prioritizing grass-fed over conventional.

For leaner steaks, cook quickly to medium-rare using grilling or pan-searing. For tougher, lean cuts like round steak, use slow cooking or marinating methods to enhance tenderness.

While it's possible with lean cuts and careful portion control, it is recommended to eat a variety of protein sources like fish, poultry, and plant-based options. Varying your protein intake helps ensure a broader range of nutrients and maintains a balanced diet.