Which Steak is Best for Calories? A Guide to Leanest Cuts

December 31, 2025 •

5 min read

According to the USDA, a 3.5 oz cooked portion of eye of round steak contains only about 170 calories, making it one of the most calorie-efficient cuts available. Choosing the right steak can make a big difference for anyone monitoring their calorie intake while still enjoying a delicious, protein-rich meal. But with so many cuts available, knowing which one to pick can be challenging.

Quick Summary

Different cuts of steak have varying calorie and fat contents; lean options like top round or sirloin provide high protein for fewer calories, while fattier cuts such as ribeye are significantly higher in calories. Cooking method also impacts the final calorie count.

Key Points

Prioritize Extra-Lean Cuts: For the fewest calories, choose extra-lean options like eye of round, top round, and sirloin tip steak, as they offer the highest protein-to-fat ratio.
Choose Healthy Cooking Methods: Opt for grilling, broiling, or dry pan-searing to cook your steak, as these methods require little to no added fats.
Control Portion Sizes: A standard 3.5 to 5-ounce serving of cooked lean steak is sufficient for a balanced meal and helps manage calorie intake.
Flavor Smartly: Enhance flavor with low-calorie rubs and marinades made from herbs, spices, and acidic ingredients rather than high-fat sauces.
Limit Marbled Cuts: Be mindful that steaks with heavy marbling, like ribeye, contain substantially more calories and fat compared to leaner alternatives.
Build a Balanced Meal: Serve lean steak alongside plenty of nutrient-dense, low-calorie vegetables to create a satisfying and wholesome dinner.

Finding the Best Low-Calorie Steak

When it comes to enjoying steak as part of a calorie-conscious diet, the most critical factor is selecting a lean cut. The amount of marbling—the white flecks of fat within the muscle—directly correlates to the calorie and fat content. Fattier cuts, prized for their rich flavor and tenderness, come with a higher caloric price tag. The key is to find a balance between leanness and flavor that suits your dietary needs.

The Leanest Steaks for Calorie Counters

For those focused on minimizing calories, extra-lean cuts are the top choice. These cuts typically have less than 5 grams of total fat per 3.5-ounce serving. Opting for these allows you to maximize your protein intake without a significant calorie load. Here are some of the best choices:

Eye of Round Steak: Sourced from the beef round, or hind legs, this cut is ultra-lean and one of the lowest in calories. While it's not the most tender, it's perfect for slow-cooking or preparing as thin, marinated slices.
Top Round Steak (London Broil): Another excellent option from the round primal, top round offers a great protein-to-calorie ratio. It is best prepared with a marinade and cooked quickly, like grilling, before being sliced thinly against the grain.
Sirloin Tip Side Steak: This versatile and budget-friendly cut is lean and flavorful. It works well for stir-fries, kebabs, or pan-searing.
Flank Steak: Cut from the cow's abdomen, flank steak is lean and packed with protein. Its coarse grain benefits from a tenderizing marinade and quick high-heat cooking, such as grilling or broiling.
Tenderloin (Filet Mignon): While often the most expensive option, the tenderloin is incredibly tender and surprisingly lean, offering a high-quality, lower-calorie steak experience.

How Cooking Methods Impact Calories

The way you cook your steak can also influence its final calorie count. Choosing a method that requires minimal or no added fats is the healthiest approach.

Grilling: This is one of the best methods for keeping calories in check. The fat drips away during cooking, and you don't need much oil.
Broiling: Similar to grilling, broiling cooks the steak with high, direct heat, allowing fat to render off.
Pan-Searing (with caution): While a non-stick pan can reduce the need for oil, this method can increase calories if you add excess butter or oil to create a sear. If you do pan-sear, use a minimal amount of a high-smoke-point oil like avocado oil.

Comparison Table of Popular Steak Cuts


Steak Cut (3.5 oz / 100g, cooked)	Estimated Calories	Protein (g)	Fat (g)	Notes
Bottom Round	150	28	4	Very lean and flavorful, needs proper cooking to be tender.
Top Round	160	29	4	A favorite for "London broil." Best when marinated and sliced thin.
Eye of Round	~170	~28	~4	Extremely lean with a robust flavor, but can be tough.
Tenderloin (Filet Mignon)	185	26	7	Exquisitely tender and relatively lean, a premium choice.
Flank Steak	190	28	7	Best with a marinade and high-heat grilling. Excellent flavor.
Top Sirloin	~200	~27	~9	A popular, versatile cut offering great flavor and moderate leanness.
Flat Iron	200	25	10	Very tender and flavorful, a good mid-range option.
Skirt Steak	210	27	10	Flavorful and lean, a favorite for fajitas.
Strip Steak (NY Strip)	230	25	12	A good balance of marbling and leanness.
Ribeye	290	24	20	Highest in calories due to significant marbling, but exceptionally flavorful.

Practical Tips for Lower-Calorie Steak Meals

Choosing the right cut is just the first step. Here are some additional strategies for a healthier steak dinner:

Control Your Portion: A 3.5- to 5-ounce serving (about the size of a deck of cards) of lean steak is plenty to feel satisfied. Restaurant portions are often much larger.
Trim Visible Fat: Before cooking, trim away any visible fat on the steak to reduce both calories and saturated fat content.
Pair with Vegetables: Fill your plate with a large portion of non-starchy vegetables. They are low in calories and high in fiber, helping you feel full and satisfied. Think roasted broccoli, asparagus, or a large salad.
Use Flavorful Seasonings: Enhance your steak's flavor without adding calories by using dry rubs with herbs, spices, garlic, and onion powder instead of heavy butter or oil-based sauces.
Mind the Sauce: Creamy sauces, loaded with butter and cream, can quickly negate the benefits of choosing a lean cut. Opt for a low-calorie alternative like a chimichurri or a pan sauce made with broth.
Explore Marinades: Marinades not only tenderize tougher cuts but also infuse flavor. Use low-sugar, low-fat marinades based on vinegar, lemon juice, or soy sauce.

Conclusion

For a calorie-conscious diet, the best steaks are undeniably the leaner cuts with minimal marbling. Top round, eye of round, and flank steak stand out as some of the top choices, offering a significant protein boost with the lowest calorie count. By pairing a lean cut with a healthy cooking method like grilling, managing portion sizes, and focusing on vegetable-rich side dishes, you can easily incorporate steak into a balanced and healthy eating plan. Remember, it’s not just the cut of meat, but the preparation and portion that ultimately determine its impact on your calorie goals.

Choosing the Right Steak

For optimal calorie control, prioritize extra-lean cuts like eye of round, top round, or sirloin tip steak. These deliver high protein with the least amount of fat.

Mastering Healthy Cooking

Cooking methods like grilling and broiling are ideal because they require minimal added fat and allow excess fat to drip away.

Managing Portion Sizes

Stick to a controlled portion of around 3.5 to 5 ounces of cooked lean steak to keep calories in check, especially when dining out.

Enhancing Flavor Naturally

Flavor your steak with calorie-free rubs made from herbs and spices rather than high-calorie sauces or excessive butter.

Building a Balanced Plate

Pair your lean steak with a generous portion of low-calorie vegetables to boost fiber and satiety, creating a filling and healthy meal.

Understanding Marbling

More marbling means higher fat and calorie content. Cuts like ribeye, prized for their rich flavor from marbling, are significantly higher in calories than lean options.

Benefiting from Protein

Lean steak is a high-quality protein source that aids in muscle maintenance and satiety, which can be beneficial for weight management.

Frequently Asked Questions

The eye of round steak is generally considered one of the absolute leanest and lowest-calorie steak cuts, offering a high protein content relative to its calorie count.

While grass-fed steak may have a slightly different fat profile with more omega-3s, the overall calorie and protein content are very similar to grain-fed beef. For weight management, portion control is more important than the feeding method.

To reduce calories, choose lean cuts, trim all visible fat before cooking, and use healthy cooking methods like grilling or broiling. Avoid adding excessive butter or oil and opt for low-calorie seasonings.

Yes, filet mignon (tenderloin) is a relatively lean cut compared to other premium steaks like ribeye and is a good option for a lower-calorie, high-protein meal, though it is typically more expensive.

A great low-calorie marinade can be made with a base of acid (vinegar or lemon juice), a low-sodium soy sauce, garlic, herbs, and spices. The acid helps to tenderize tougher, lean cuts like flank steak.

Restaurant steaks are often much larger in portion size and may be cooked with more butter or oil, leading to a significantly higher calorie count than a lean steak prepared at home with minimal fat.

Yes, but it's best to treat them as an occasional indulgence and manage portion sizes carefully. A ribeye's higher fat and calorie content means it's less suitable for regular consumption if calorie reduction is your main goal.