What's Fattier, Beef or Pork? A Detailed Comparison

December 5, 2025 •

4 min read

According to nutrition data, beef tends to have a slightly higher fat content on average than pork, although the difference is often marginal. The real difference in fat, however, depends heavily on the specific cut and preparation method, which can dramatically alter the nutritional profile of either meat.

Quick Summary

An in-depth look into the fat content of beef and pork, comparing average values and specific cuts. Factors like processing, cooking methods, and overall nutritional differences are examined. Personal preferences and health considerations are also explored to help you make informed dietary choices.

Key Points

Cut Over Meat Type: The specific cut of meat, rather than whether it's beef or pork, is the primary factor determining its fat content.
Leanest Options: Pork tenderloin and beef sirloin or tenderloin are among the leanest cuts available for their respective meats.
Fattiest Options: Pork belly and beef ribeye or short ribs are generally higher in fat content.
Cooking Matters: Grilling or roasting without added fat is healthier than frying, which can increase the overall fat content of any cut.
Nutrient Differences: Beef is a better source of iron and vitamin B12, while pork contains more thiamin and often has a higher proportion of unsaturated fats.
Moderation is Key: Both meats can be part of a healthy diet when consumed in moderation and prepared properly.

Understanding the Fat Content in Beef and Pork

The long-standing debate over which is fattier, beef or pork, is not as simple as a single answer. While averages can provide a general idea, the truth lies in the details of the meat cuts and how they are prepared. Both beef and pork are excellent sources of high-quality protein, but their fat profiles differ, which is crucial for dietary planning.

Comparing Average Fat Content

When looking at a general comparison, some studies indicate that beef has a marginally higher fat percentage than pork. For instance, a 100g serving might show beef with 23% fat compared to pork's 21%. However, this minor difference is often insignificant for most home cooks and is overshadowed by the variability between cuts. This is why focusing solely on the 'average' can be misleading. For example, a fatty cut of pork, like bacon or pork belly, will be significantly higher in fat than a lean cut of beef, such as sirloin.

The Importance of Meat Cuts

To get a true understanding of the fat content, one must compare specific cuts. Both beef and pork have a wide range of options, from extremely lean to very fatty. Here's a breakdown of common cuts and their fat profiles:

Leanest Cuts: For pork, the tenderloin is renowned for being exceptionally lean, comparable to a skinless chicken breast. The loin is also a good lean option. In beef, lean ground beef (93% or higher), tenderloin, and sirloin are among the leanest choices.
Fattier Cuts: On the fattier end of the spectrum, pork belly (often used for bacon) and ribs are known for their high-fat content. Beef cuts like ribeye, short ribs, and higher-fat ground beef contain more marbled fat.

Cooking Methods and Nutritional Impact

How you cook your meat plays a significant role in the final fat and calorie count. Frying meat in oil or butter will increase its overall fat content, regardless of whether it's beef or pork. Conversely, cooking methods like grilling, broiling, or roasting with minimal added fat are the healthiest options.

Furthermore, the fat content can change during the cooking process. For example, pan-frying high-fat ground beef can result in a significant fat loss as it drains away. Some studies show that leaner beef or pork cuts absorb minimal additional fat during pan-frying. For leaner options, consider these tips:

Grill or broil: Drains fat away during cooking.
Pat dry: Before cooking, patting the meat dry can help reduce fat splatter and promote better searing.
Trim visible fat: Remove any excess fat from the edges of your meat before cooking.
Use a rack: For roasting, placing meat on a rack allows fat to drip away.

A Deeper Dive into Fatty Acid Profiles

The type of fat matters as much as the quantity. Beef tends to have a more balanced ratio of saturated to unsaturated fats, while some sources suggest pork fat contains more unsaturated fats, specifically oleic acid, which is a heart-healthy monounsaturated fat. However, beef from grass-fed cattle can also offer higher levels of beneficial omega-3 fatty acids.

Side-by-Side Comparison: Beef vs. Pork


Feature	Beef	Pork
Average Fat Content	Generally slightly higher	Generally slightly lower
Leanest Cuts	Tenderloin, sirloin, 93%+ lean ground	Tenderloin, loin chops, leg
Fattiest Cuts	Ribeye, short ribs, high-fat ground	Pork belly, ribs, shoulder
Saturated Fat	Tends to have more	Tends to have less
Unsaturated Fat	Can vary, higher omega-3s in grass-fed	Higher proportion of monounsaturated fats
Iron Content	Higher levels of heme iron	Lower in heme iron
Vitamin B12	Higher levels	Lower levels
Thiamin (Vitamin B1)	Lower levels	Significantly higher levels

The Final Verdict on Fat

Ultimately, deciding what's fattier, beef or pork, depends entirely on the specific cut chosen. A lean pork tenderloin is less fatty than a marbled beef ribeye, but a piece of pork belly is far fattier than a lean beef sirloin. The key takeaway is that both can be part of a healthy diet, provided you select leaner cuts and cook them with minimal added fat. Personal dietary needs and goals should dictate the choice, not a generalized assumption.

Conclusion

In the fat content battle, there is no single, definitive winner between beef and pork. Instead, the victor is determined by the specific cut you select. For those prioritizing low-fat options, both meats offer excellent choices like pork tenderloin and beef sirloin. Meanwhile, those seeking richer flavors can opt for fattier cuts like pork belly or beef ribeye. Making an informed choice based on cut and cooking method is the most effective approach for managing fat intake and enjoying a healthy, balanced diet. It's best to eat both in moderation and mix up your protein sources to maximize nutritional benefits.

Frequently Asked Questions

Pork tenderloin is one of the leanest cuts of meat, often containing less fat than many cuts of beef, including some beef tenderloin cuts. It is frequently compared to a skinless chicken breast in terms of leanness.

Generally, beef has a higher saturated fat content than pork. However, this can vary significantly depending on the specific cut. Leaner cuts of both meats will have lower saturated fat levels.

Cooking methods that drain away fat, such as grilling or broiling, can reduce the overall fat content. Conversely, frying with added oil or butter increases the fat and calorie count. Opting for healthier cooking methods is crucial for managing fat intake.

Lean ground beef and lean ground pork can be very similar nutritionally. For instance, 93% lean ground beef and lean ground pork are both low in fat and excellent sources of protein. The best choice depends on your specific nutritional needs and flavor preferences.

Both beef and pork are high-quality protein sources essential for muscle building. Beef is a slightly richer source of leucine, an amino acid important for muscle protein synthesis, giving it a potential edge for serious athletes focused on muscle growth.

Grass-fed beef does not necessarily have less fat overall, but its fat profile can differ. It often contains higher levels of beneficial omega-3 fatty acids compared to conventionally raised beef, making it a healthier option in terms of fat quality.

For a low-fat diet, you should focus on selecting the leanest cuts of either meat, such as pork tenderloin, beef sirloin, or lean ground varieties. The cooking method is equally important, so opt for grilling, roasting, or broiling to minimize added fats.