Which Cut of Beef Is Lean? A Comprehensive Guide to Healthy Selections

November 13, 2025 •

4 min read

According to the USDA, a cut of beef is considered "lean" if a 3.5-ounce serving contains less than 10 grams of total fat. Navigating the meat counter can be confusing, but understanding which cut of beef is lean can help you make healthier choices for your meals. The round and sirloin sections of the cow are home to some of the leanest options available.

Quick Summary

An overview of the leanest cuts of beef, including selections from the round and sirloin, along with their nutritional profiles and optimal cooking methods for maintaining tenderness and flavor.

Key Points

Round and Sirloin are Leanest: Cuts from the round (rear leg) and sirloin (lower back) are the leanest due to frequently-used muscles.
Extra-Lean Options: Extra-lean cuts like Eye of Round Roast or Top Sirloin Steak contain very little fat and saturated fat per serving.
Proper Cooking is Crucial: Because they are low in fat, lean cuts should be marinated or cooked using moist-heat or quick, high-heat methods to prevent drying out.
Check Labels and Grade: Look for cuts marked 'round,' 'loin,' or 'sirloin,' and choose 'Select' or 'Choice' grades over the fattier 'Prime' grade.
Trim and Drain for Health: To reduce fat even further, trim visible fat before cooking and drain cooked ground beef.
Grilling and Slow-Cooking: These are two of the best cooking methods for lean beef, as grilling lets fat drip away while slow-cooking tenderizes tougher, lean cuts.

Understanding the USDA Definition of Lean Beef

To make truly informed choices, it's essential to understand how meat is officially classified. The U.S. Department of Agriculture (USDA) has clear guidelines that classify cuts as "lean" or "extra lean". For a cut to be labeled lean, a 3.5-ounce (100-gram) serving must contain less than 10 grams of total fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol. "Extra lean" is an even stricter category, requiring less than 5 grams of total fat and 2 grams of saturated fat per serving. By focusing on cuts that meet these standards, you can easily incorporate lower-fat beef into a balanced diet.

The Leanest Cuts from the Round

The "round" is a primal cut of beef located in the rear leg of the animal. Because these muscles are used frequently, they are naturally very lean and low in fat. The cuts from this area are known for their deep, beefy flavor, and while they can be less tender than fattier cuts, proper cooking techniques can yield excellent results.

Common lean round cuts include:

Eye of Round Steak and Roast: A very lean, flavorful cut that is best prepared with moist-heat methods or sliced thinly after cooking.
Top Round Roast and Steak: A budget-friendly and versatile option that works well for stir-fries, stews, and slow-cooking.
Bottom Round Roast and Steak: Another very lean cut that is ideal for slow-cooking or braising to break down its tougher fibers.
Sirloin Tip Side Steak: This cut, from the round, is excellent for grilling, skillet frying, or roasting.

The Leanest Cuts from the Loin

The "loin" is another source of some of the most popular lean cuts. This primal is located in the animal's back, behind the ribs. Cuts from this area, like the sirloin, are prized for their balance of tenderness and low fat content.

Common lean loin cuts include:

Top Sirloin Steak: A highly versatile and flavorful steak, great for grilling or pan-searing. It is considered extra lean.
Top Loin Steak: Also known as a New York Strip steak, this cut is flavorful and relatively lean.
Tenderloin (Filet Mignon): The most tender cut of beef, and also one of the leanest. It is a premium, flavorful option that should be cooked carefully to avoid drying out.

The Surprising Lean Cuts from the Chuck and Shank

While the chuck and shank are not typically thought of as lean, there are specific, low-fat options available. The chuck, from the shoulder, can offer leaner sections, while the shank, from the leg, is naturally lean but tough.

Chuck Shoulder and Arm Roasts: These can be very lean and are excellent for slow-cooking methods like pot roasts.
Chuck Eye Steak: A less-known but budget-friendly cut from the shoulder that can be quite lean and flavorful when braised or stewed.
Shank Cross Cuts: These are very lean cuts from the front leg, and because they are so tough, they are best suited for slow-cooking applications like soups and stews.

Cooking Methods for Lean Cuts

Because lean cuts have less fat, they require careful preparation to prevent them from becoming dry or tough. The right cooking method can make all the difference, preserving moisture and enhancing flavor.

Marinades: Marinating lean beef for at least 30 minutes (or overnight) adds moisture and flavor. Acidic marinades can also help tenderize tougher cuts.
Searing and Pan-Frying: High-heat, quick-cooking methods are ideal for leaner steaks like top sirloin. Searing helps create a flavorful crust while keeping the inside juicy. Aim for medium-rare to medium for the best results.
Slow-Cooking and Braising: For tougher, lean cuts from the round or chuck, moist-heat methods are the best approach. Using a slow cooker or Dutch oven allows the connective tissues to break down slowly, resulting in tender, succulent meat.
Grilling: Similar to pan-searing, grilling over high heat seals in juices. Be careful not to overcook, as the lack of fat can lead to dryness. Always rest the meat after cooking.

Comparison Table: Lean vs. Fattier Cuts


Feature	Leaner Cuts (e.g., Eye of Round, Top Sirloin)	Fattier Cuts (e.g., Ribeye, Prime Grade)
Location	Round, Loin, Shank	Rib, Chuck, Plate
Fat Content	<10g total fat per 100g serving	>10g total fat per 100g serving
Marbling	Low to minimal	High, creates richer flavor
Cost	Often more budget-friendly	Typically more expensive
Tenderness	Generally less tender, but can be tender with proper cooking	Highly tender and juicy
Best Cooking Method	Slow-cooking, marinating, quick searing (for sirloin)	Grilling, pan-searing, roasting without marinades
Flavor	Strong, beefy flavor profile	Rich, buttery flavor from the fat
Health Benefits	Lower in calories and saturated fat; rich in complete protein, iron, and zinc	Can be part of a balanced diet in moderation; higher calorie count

Conclusion

For those seeking a healthier, lower-fat protein source, opting for lean beef is an excellent choice. Cuts from the round and sirloin areas, such as the Eye of Round, Top Round, and Top Sirloin, are consistently the leanest options available. Remember that their low-fat content means they can become tough if overcooked, so utilizing marinades, slow-cooking, or quick searing methods is key to achieving the best results. By choosing the right cut and cooking it appropriately, you can enjoy flavorful, nutritious beef dishes as part of a balanced diet. Always remember to trim any visible fat and opt for "Select" or "Choice" grade over "Prime" to reduce fat intake.

Frequently Asked Questions

The leanest cuts of beef are typically from the round and sirloin primals. The Eye of Round Roast and Eye of Round Steak are often cited as being among the leanest options.

You can tell if a cut of beef is lean by checking its label for the words 'round' or 'loin'. Cuts from these areas, like Sirloin Tip or Top Round, are naturally low in fat. You can also look for minimal marbling, which is the visible white flecks of fat within the muscle.

Yes, sirloin steak is generally considered a lean cut of beef. It comes from the loin area and is known for its balance of flavor and low fat content, particularly the top sirloin.

The difference is based on USDA guidelines for fat content per 3.5-ounce serving. "Lean" means less than 10g of total fat, while "extra lean" is an even stricter category, containing less than 5g of total fat.

When purchasing ground beef, look for the highest percentage lean to fat ratio, such as 93% or 95% lean. Ground sirloin is a commonly available, very lean ground beef option.

To prevent lean beef from becoming tough, use moist-heat cooking methods like slow-cooking or braising for tougher cuts, and quick, high-heat methods like grilling or searing for tender cuts like sirloin. Using a marinade can also add moisture.

Some studies suggest that grass-fed beef can be slightly leaner than grain-fed beef, although the difference is often minor in trimmed cuts. Both types of beef can be part of a healthy diet.