What's the Leanest Type of Steak?

December 7, 2025 •

4 min read

According to the USDA, an extra-lean cut of beef contains less than 5 grams of total fat per 3.5-ounce serving. If you're wondering what's the leanest type of steak for a healthy diet, the Eye of Round steak is the top contender, but several other cuts offer a great balance of flavor and low fat content. This guide will help you navigate the butcher's counter to find the best options for your nutritional goals.

Quick Summary

The Eye of Round is the leanest steak cut, with Top Sirloin and Flank Steak also being excellent low-fat choices. Other round cuts and Tenderloin are also considered lean. The key is to choose cuts from muscles that do less work and to use appropriate cooking methods to prevent drying out.

Key Points

Eye of Round is the leanest steak: This cut from the hindquarter contains the least amount of fat, making it the top choice for low-fat diets.
Top Sirloin is a great lean alternative: It offers a good balance of flavor and leanness, and is versatile for grilling or searing.
Tenderloin (Filet Mignon) is very tender and lean: Despite its reputation as a luxurious cut, it is very low in fat and exceptionally tender.
Always slice lean steak against the grain: For tougher lean cuts like Flank or Round, slicing across the muscle fibers is crucial for a tender eating experience.
Marinate tougher lean cuts for best results: Marinades add flavor and moisture, helping to tenderize cuts like Flank Steak and Round Steak before cooking.
Look for USDA classifications for guaranteed leanness: The USDA defines 'lean' and 'extra-lean' cuts based on fat, saturated fat, and cholesterol content.
Cook lean steaks to medium-rare to avoid drying out: Because lean cuts lack internal fat, they can easily become dry if overcooked, so monitor internal temperature carefully.

Understanding the Leanest Cuts of Steak

When searching for the leanest cuts of steak, the key is to look for primal cuts from parts of the cow that are heavily used for movement, such as the hindquarter or "round". These muscles contain less marbled fat compared to cuts from the back, like the rib or short loin. The USDA and National Cattlemen's Beef Association provide a classification system to help consumers identify lean and extra-lean options, with labels often highlighting their low fat, saturated fat, and cholesterol levels per 100-gram serving.

The Verdict: Eye of Round Steak

For those seeking the absolute lowest fat option, the Eye of Round steak takes the top spot. Cut from the hindquarter, it is an extremely lean muscle, sometimes called a "false tenderloin" due to its shape. However, its lack of fat also means it can become dry and tough if not cooked correctly. For this reason, it is often prepared as a roast or marinated for added moisture before being grilled or pan-seared.

Other Top Lean Steak Choices

While the Eye of Round is the winner for leanness, several other cuts offer a better balance of tenderness and flavor with a low-fat profile. These are great alternatives for different cooking methods.

Top Sirloin: A versatile and flavorful lean cut from the top of the sirloin section. It has just enough marbling to stay juicy when cooked to medium-rare, making it a popular and affordable choice for grilling and searing.
Flank Steak: This flat, long muscle from the cow's lower belly is a lean, affordable cut known for its robust flavor. It benefits greatly from marinades and is best cooked hot and fast, then sliced thinly against the grain.
Tenderloin (Filet Mignon): Renowned for its buttery tenderness, the Tenderloin (from which Filet Mignon is cut) is surprisingly lean. It has very little connective tissue or fat, and its mild flavor makes it a perfect canvas for rich sauces.
Top Round: Like the Eye of Round, this cut comes from the hindquarter. It is a very large, lean muscle often used for roast beef but can be prepared as steak with proper cooking to prevent toughness.
Flat Iron Steak: Cut from the shoulder, this option is surprisingly tender for a chuck cut. The Denver cut is another less common but similarly lean and tender option from the chuck.

Cooking Lean Steaks to Perfection

Cooking lean steaks requires different techniques than fattier cuts to prevent them from drying out. The fat in marbled steaks melts and bastes the meat from the inside, while lean cuts need external moisture or shorter cooking times.

Essential Tips for Cooking Lean Steak

Marinate: Marinating lean cuts like Flank or Round steaks for a few hours before cooking helps tenderize the muscle fibers and adds moisture and flavor. A simple mixture of oil, acid (like vinegar or lemon juice), and herbs works wonders.
Quick Cooking Methods: For more tender cuts like Top Sirloin or Tenderloin, high-heat methods like grilling, pan-searing, or broiling work best. Cook them quickly to a medium-rare or medium doneness to avoid drying the meat out.
Slice Against the Grain: For tougher lean cuts like Flank or Round, always slice the meat against the grain of the muscle fibers. This shortens the fibers, making each bite more tender.
Rest the Meat: After cooking, let the steak rest for at least 5-10 minutes. This allows the juices to redistribute throughout the meat, ensuring it remains juicy and flavorful.

Comparison of Lean vs. Fatty Steaks

To better illustrate the differences, here is a comparison of some of the leanest cuts versus their fattier, more marbled counterparts based on a 3.5 oz (100g) serving.


Feature	Leanest Cuts (Eye of Round, Top Sirloin)	Fattier Cuts (Ribeye, Porterhouse)
Fat Content	Very low (3-6g total fat)	High (20-25g+ total fat)
Saturated Fat	Low (1-3g)	High (9g+)
Flavor Profile	Subtly beefy, benefits from seasoning and sauces	Rich, intense, buttery flavor from marbling
Tenderness	Varies, Eye of Round is tougher, Tenderloin is very tender	Generally more tender due to high marbling
Cost	Often more affordable	Typically more expensive
Best Cooking	Marinating, quick high-heat, or slow-cooking	High-heat grilling or pan-searing

Conclusion

For anyone focused on a low-fat, high-protein diet, knowing what's the leanest type of steak is essential for making informed choices. While the Eye of Round is technically the leanest, other cuts like Top Sirloin, Flank Steak, and even Tenderloin offer a fantastic and healthier steak experience. By selecting the right cut and applying the proper cooking methods, you can enjoy all the robust flavor and nutritional benefits of beef without the high fat content. Remember to prioritize proper cooking techniques, such as marinating tougher cuts and avoiding overcooking, to ensure your lean steak stays moist and delicious. This mindful approach allows you to enjoy steak as a regular, nutritious part of a balanced diet.

For more detailed nutritional information on beef cuts, refer to the USDA’s Nutrient Database, a reliable and authoritative source for dietary data.

Frequently Asked Questions

The Eye of Round is widely considered the single leanest cut of steak. It comes from the hindquarter of the cow, a muscle group that gets a lot of exercise and therefore contains very little intramuscular fat.

Yes, Top Sirloin is a very popular and relatively lean steak cut. It offers a good beefy flavor and is more tender than the Round, while still being a healthier, lower-fat option compared to cuts like Ribeye.

Filet mignon, cut from the Tenderloin, is one of the most tender steaks and is also surprisingly lean. Its minimal fat content is why it is often served with rich sauces to enhance its mild flavor.

To prevent lean steak from drying out, use quick, high-heat cooking methods like grilling or pan-searing for more tender cuts. For tougher cuts like Flank or Round, marinating it first and then cooking it quickly and slicing it against the grain is best.

Lean steak has a less rich, more beef-forward flavor, which benefits from seasoning and marinades. Fatty steaks, like a Ribeye, have a more intense, buttery flavor due to the high amount of marbled fat.

While grass-fed cattle generally produce leaner meat than grain-finished cattle, there are other variables at play, including the specific cut, age, and grade of the beef. The leanness of a cut is ultimately determined by its location on the animal.

For grilling, Top Sirloin is an excellent choice as it is lean but has enough marbling to remain juicy and flavorful when cooked over high heat. Flank steak is another great option, especially when marinated to enhance its flavor and tenderness.