Which is fattier, pork or beef? An in-depth nutritional analysis

October 12, 2025 •

3 min read

While often perceived as fattier, some research shows that modern pork has become much leaner over recent decades, challenging common assumptions. The question of which is fattier, pork or beef, has no simple answer and depends heavily on the specific cut of meat you choose, not just the type of animal.

Quick Summary

The fat content of pork and beef varies significantly based on the cut and preparation method. Lean pork cuts like tenderloin can be lower in fat than many beef cuts, while fattier cuts from both animals contain high levels of fat. Cooking methods also play a critical role in the final fat content.

Key Points

Fat Content is Cut-Specific: The fat content of pork and beef is dependent on the specific cut, not a general comparison between the animals.
Lean Pork Options: Pork tenderloin and pork loin are exceptionally lean and can be lower in fat than some beef cuts.
Lean Beef Options: Beef sirloin and flank steak are lean beef choices that compare favorably to many pork cuts.
Fattiest Cuts: Ribeye and T-bone are among the fattiest beef cuts, while pork belly and ribs are the fattiest pork options.
Cooking Method Matters: Cooking methods like grilling can reduce fat content, while frying can increase it, regardless of the meat type.

Understanding the Nuances: Fat Content in Meat

It is a common misconception that beef is universally fattier than pork. However, a direct comparison is impossible without considering the specific cut of meat, the animal's diet, and the cooking method. For example, a pork tenderloin is one of the leanest cuts available, containing less fat than a marbled ribeye steak. Conversely, a fatty cut of pork, such as pork belly, contains significantly more fat than a lean beef sirloin. The differences are not just in the quantity of fat but also the composition, with factors like saturated and unsaturated fats varying between different cuts and even between grass-fed and grain-fed animals.

The Leanest Cuts: Pork vs. Beef

When focusing on the leanest options, both pork and beef offer excellent choices for those watching their fat intake.

Lean Pork Cuts: Pork tenderloin is consistently recommended as one of the leanest cuts of meat, often comparable to skinless chicken breast. Other lean options include pork loin and boneless top loin roast. A 100-gram serving of raw, boneless top loin pork contains approximately 8.3 grams of fat.
Lean Beef Cuts: The leanest cuts of beef typically come from the loin and round. These include cuts like beef sirloin, flank steak, and 93% lean ground beef. A 100-gram serving of raw, 93% lean ground beef may contain around 20 grams of fat.

This comparison highlights that a consumer seeking the lowest fat option should look for specific lean cuts rather than generalizing about the entire animal.

The Fattiest Cuts: Where the Differences Lie

For those who prefer richer, more flavorful meat, the fattier cuts offer a starker contrast. The concentration of fat is what provides the rich flavor and tenderness in these cuts.

Fatty Pork Cuts: Pork belly, which is used to make bacon, is famously one of the fattiest cuts of pork, prized for its fat-to-meat ratio. Pork ribs and some shoulder cuts also have a much higher fat content.
Fatty Beef Cuts: Beef ribeye, T-bone, and New York strip steak are known for their high degree of marbling, which contributes significantly to their fat content and flavor. Ground beef can also be high in fat, depending on the lean-to-fat ratio.

Comparison Table: Pork vs. Beef Fat Content


Cut Type	Pork Example	Approximate Fat Content (100g cooked)	Beef Example	Approximate Fat Content (100g cooked)
Lean	Tenderloin	~4-6g	Sirloin Steak	~6-10g
Mid-Fat	Loin Chop	~7-10g	Flank Steak	~10-15g
High-Fat	Pork Belly (Bacon)	~40-48g	Ribeye Steak	~20-25g
Ground	80% Lean Ground Pork	~20g	80% Lean Ground Beef	~20g

Note: Fat content can vary based on exact cut, cooking method, and processing.

The Role of Cooking Method in Fat Content

How you prepare your meat is just as important as the cut you choose. Cooking methods that allow fat to render and drip away, like grilling or baking on a rack, can significantly reduce the final fat content. Conversely, frying in oil or butter will add fat to the meal. For instance, a study found that pan-frying meat can cause it to lose or gain fat depending on the initial fat content and the amount of fat used in cooking. Trimming visible fat before cooking is another effective strategy for reducing overall fat consumption.

Conclusion

To determine which is fattier, pork or beef, one must move beyond the animal and focus on the specific cut and preparation. While generalities often persist, modern farming and butchering practices mean that lean pork cuts can have a lower fat content than many beef options. However, fattier cuts exist in both species. The ultimate choice for a health-conscious consumer should be based on a cut-by-cut analysis and mindful cooking, rather than a blanket assumption about the entire animal.

For further reading on the nutritional content of different cuts of meat, explore the USDA's FoodData Central at https://fdc.nal.usda.gov/.

Frequently Asked Questions

No, it is a myth that pork is always leaner than beef. The fat content depends entirely on the specific cut. For example, a pork tenderloin is leaner than a beef ribeye, but pork belly is much fattier than a beef sirloin.

The leanest cut of pork is the tenderloin, which has a very low-fat content and is comparable to skinless chicken breast.

The leanest cuts of beef generally include sirloin, flank steak, and beef tenderloin (filet mignon).

Yes, the cooking method significantly affects the final fat content. Methods like grilling or roasting on a rack allow fat to drain away, while frying in oil adds fat.

Grass-fed beef tends to have a healthier fat profile and can be leaner than grain-fed beef, which often has a higher fat content.

Saturated fat content varies by cut. While some generalize, a fatty beef cut like a ribeye can have more saturated fat than a lean pork tenderloin. The ratio of saturated to unsaturated fats also differs.

To choose a leaner option, look for cuts with 'loin' or 'round' in the name and minimal visible fat. Trimming any visible fat before cooking is also an effective strategy.