Which has more cholesterol, steak or pork? An In-Depth Nutritional Comparison

November 23, 2025 •

4 min read

According to nutritional data, the amount of cholesterol in steak or pork is not determined by the animal, but by the specific cut and preparation method. This means that some cuts of pork can have more cholesterol than certain cuts of steak, and vice versa. This guide will provide a detailed nutritional comparison to help you understand the key differences.

Quick Summary

The cholesterol content of beef and pork varies significantly depending on the cut and cooking process. Leaner cuts of either meat will contain less cholesterol and saturated fat than their fattier counterparts. The type of meat is less important than selecting the right cut and preparing it healthfully.

Key Points

Cut is Key: The specific cut of meat is more important than whether it's pork or steak when comparing cholesterol levels.
Pork Tenderloin is Leanest: A lean cut like pork tenderloin has one of the lowest cholesterol contents of all meats, comparable to chicken breast.
Lean Beef Rivals Lean Pork: Cuts like beef sirloin and tenderloin are comparable to lean pork chops in terms of fat and cholesterol content.
Cooking Concentrates Cholesterol: Cooking meat causes water loss, which increases the concentration of cholesterol and fat per gram in the final product.
Consider Saturated Fat: Saturated fat generally has a greater impact on blood cholesterol than dietary cholesterol, so it's a more important metric to watch.
Fattier Cuts Increase Risk: Highly marbled steaks like ribeye and fatty pork cuts like spareribs are higher in saturated fat and cholesterol.
Variety is Best: Including both lean beef and pork, along with other protein sources, is a healthy dietary strategy.

Understanding Cholesterol and Meat

For decades, dietary cholesterol was directly linked to blood cholesterol levels, leading to widespread confusion about foods like meat. However, modern nutritional science shows a more complex picture. While dietary cholesterol contributes, saturated fat and trans fat have a more significant impact on blood cholesterol for most people. Therefore, when comparing steak and pork, it's essential to look at the full nutritional profile, focusing on both cholesterol and saturated fat content.

The Nutritional Profile of Steak (Beef)

Beef's nutritional value is highly dependent on the cut and the animal's diet. For instance, grass-fed beef is often lower in saturated fat and higher in beneficial omega-3 fatty acids than grain-fed beef. Cuts of steak vary dramatically in fat and cholesterol content:

Lean cuts: Sirloin, flank steak, tenderloin, and top loin are generally leaner options. The USDA defines extra-lean beef as containing less than 95 mg of cholesterol per 100g serving.
Fattier cuts: Ribeye and other highly marbled cuts contain significantly more total fat and saturated fat, which in turn elevates the cholesterol concentration per serving.
Cooking impact: A study noted that while cooking doesn't add cholesterol, the concentration of it increases as moisture is lost. For example, a raw 3-ounce rib steak might have around 50mg of cholesterol, but after cooking, a 3-ounce cooked portion could have a higher concentration per weight due to water loss.

The Nutritional Profile of Pork

Pork has undergone significant changes in recent years, with many modern cuts being much leaner than in the past. Like beef, a cut of pork's nutritional content is highly variable:

Lean cuts: Pork tenderloin is exceptionally lean and comparable to skinless chicken breast, with about 62mg of cholesterol per 3-ounce cooked serving. Other lean cuts include pork boneless top loin chops and roasts.
Fattier cuts: Cuts like spareribs, pork belly, and bacon are considerably higher in fat and saturated fat, which drives up their cholesterol content. Processed pork products like sausage also tend to be higher in fat, sodium, and can contain nitrates.
Other nutrients: Pork is a strong source of thiamin (Vitamin B1) and Vitamin D, often containing more than beef.

The Impact of Cooking Method

The way you prepare your meat is crucial for managing its cholesterol and saturated fat content. Cooking methods that use additional fats like oil or butter, or are high-heat and cause significant moisture loss, can concentrate or add to the overall fat and cholesterol intake. Healthier options include:

Grilling
Broiling
Roasting
Air frying
Searing with minimal oil

Comparison: Steak vs. Pork Cholesterol Content

This table illustrates how different cuts and preparation methods influence the cholesterol content per 3-ounce (85g) cooked serving.


Cut (Cooked)	Cholesterol (mg)	Total Fat (g)	Saturated Fat (g)
Pork Tenderloin	~62	~3.5	~1.2
Beef Top Sirloin	~70-80	~7-10	~3-4.5
Pork Loin Chop	~72	~7.0	~3.0
Beef Ribeye Steak	~80-98	~24.2	~10.5
Pork Spareribs	~103	~26.0	~9.0

Key Factors Influencing Cholesterol Levels

Specific Cut: Lean cuts of both beef (sirloin, tenderloin) and pork (tenderloin, loin chop) have lower cholesterol and saturated fat than fattier, marbled cuts (ribeye, spareribs).
Fat Trimming: Trimming visible fat before cooking can significantly reduce the overall fat and saturated fat content of the final dish.
Cooking Method: As noted earlier, methods that don't add extra fat are preferable. Grilling or broiling are better choices than pan-frying in butter.
Portion Size: Keeping portion sizes moderate is a simple and effective way to manage total cholesterol intake. A serving of 3 to 4 ounces is a good guideline.

Making the Healthiest Choice

To choose the healthiest option, you must move beyond the simple beef vs. pork debate. The most impactful decisions involve selecting lean cuts and preparing them properly. For example, a pork tenderloin will be a much healthier choice than a highly marbled beef ribeye, but a lean beef sirloin can be nutritionally comparable to a lean pork loin chop. It's best to incorporate a variety of protein sources, including lean meats, poultry, and plant-based options, for a balanced diet. For more information on healthy eating, you can visit the Mayo Clinic's nutrition guide Cuts of beef: A guide to the leanest selections.

Conclusion

In the debate over which has more cholesterol, steak or pork, the answer is nuanced. No single meat is inherently higher in cholesterol. Instead, the specific cut of meat and the cooking method are the determining factors. Both beef and pork offer valuable nutrients and can be part of a heart-healthy diet when you prioritize lean cuts, trim excess fat, and use healthy preparation techniques. By focusing on these details, you can enjoy either steak or pork responsibly while managing your cholesterol levels effectively.

Frequently Asked Questions

The leanest cuts of beef, and therefore those with the lowest cholesterol, include sirloin, flank steak, tenderloin, and top loin.

Yes, pork tenderloin is considered a very lean cut of meat, and a 3-ounce cooked serving contains a relatively low amount of cholesterol, about 62mg.

While grass-fed beef often has a healthier fatty acid profile with more omega-3s, its cholesterol content is generally comparable to lean, grain-fed beef. The main difference is often in the saturated fat levels.

It depends entirely on the cut and preparation method. A lean cut of pork like tenderloin is healthier than a fatty beef ribeye. However, a lean beef sirloin can be a very healthy choice and is comparable to a lean pork chop.

The cooking process can increase the concentration of cholesterol per gram of meat as water and some fat are lost. Cooking methods using additional fats like butter or oil also add fat and calories to the meal.

Health experts generally recommend consuming red meat in moderation. A typical portion size is 3 to 4 ounces, and some suggest limiting red meat intake to no more than 8 ounces per week.

Yes, processed pork products like bacon and sausages are often high in saturated fat and cholesterol. These products may also contain nitrites, and unprocessed lean cuts of meat are a healthier option.