Which type of steak has the least fat? A guide to the leanest cuts

December 2, 2025 •

4 min read

According to the U.S. Department of Agriculture, an extra-lean cut of beef contains less than 5 grams of total fat per serving. Finding a delicious yet healthy steak is easy when you know the right cuts to look for. This article reveals the key characteristics of the leanest options, ensuring you can enjoy a flavorful meal while minimizing fat intake.

Quick Summary

This guide details the cuts of beef with the lowest fat content, such as eye of round, top sirloin, and flank steak. It provides nutritional information, cooking recommendations, and a comparison table to help consumers make informed choices for a healthy diet.

Key Points

Eye of Round is the Leanest: As one of the leanest beef cuts, eye of round contains the least fat but can be tough if not prepared correctly, making it ideal for roasting or marinating.
Top Sirloin is a Flavorful Low-Fat Option: This versatile cut offers a robust beef flavor with less fat than many other popular steaks, making it great for grilling or searing.
Flank Steak is Rich in Flavor: Known for its intense beefy taste, flank steak is very lean but requires marinating and proper slicing (against the grain) to maximize tenderness.
Check Grades and Trim Excess Fat: Opt for "select" or "choice" beef grades and trim any visible fat to further reduce the fat content of your chosen cut.
Preparation is Key for Lean Cuts: To prevent lean steaks from becoming dry, use marinades, and cook quickly over high heat, or use slow-cooking methods to tenderize tougher cuts.

Eye of Round: The Leanest Option

The eye of round is consistently cited as one of the leanest cuts of beef available. Sourced from the heavily-used hindquarter muscle, this cut is shaped like a tenderloin but with significantly less fat marbling. While its low fat content makes it a healthy choice, it also means it can become dry and tough if not prepared correctly. It is a favorite for roasting or slow-cooking, which helps to tenderize the meat, though some chefs use a high-quality eye of round for beef tartare or carpaccio.

To ensure tenderness when preparing eye of round steaks, marinating is key. A simple marinade with olive oil, red wine vinegar, and herbs can add moisture and flavor before grilling or pan-searing. The result is a flavorful, low-fat steak that is surprisingly easy on the wallet.

How to Prepare Eye of Round for Grilling

Marinate: Combine olive oil, red wine vinegar, garlic, and your favorite herbs. Pierce the steak with a fork to help the marinade penetrate deeper.
Rest: Allow the steak to marinate for at least 4 hours, or overnight for maximum flavor.
Grill: Cook over medium-high heat for a few minutes per side until it reaches your desired doneness, being careful not to overcook.
Slice: Always slice the steak thinly against the grain to maximize tenderness.

The Versatile Top Sirloin

Top sirloin is another excellent choice for those seeking a lean and flavorful steak. This cut comes from the primal loin and is known for its strong, beefy taste. It is more affordable than premium cuts like filet mignon and versatile enough for various cooking methods, including grilling, pan-searing, and stir-frying. The top sirloin contains less fat than many other cuts but retains a satisfying flavor. Baseball cut sirloin steaks are a popular sub-cut, resembling a small filet mignon.

Top sirloin holds its own without heavy sauces but pairs well with a simple seasoning of salt and pepper to let its natural flavor shine. Cooking it quickly over high heat is the best way to prevent it from becoming dry.

Flank Steak: Intense Flavor, Low Fat

Flank steak is a long, flat cut from the abdominal muscles of the cow, below the loin. It is extremely lean and boasts a rich, intense beef flavor. The trade-off for its leanness is that it can be a bit tough if not prepared and sliced properly. Marinating is highly recommended to tenderize the muscle fibers and add moisture.

Flank steak is a staple for grilling and stir-fries. When cooking, aim for a quick, high-heat sear. The most critical step for serving is to slice it very thinly against the grain. This breaks up the muscle fibers, making each bite more tender and enjoyable.

A Comparison of Lean Steak Cuts


Cut	Fat Content (approx. per 3oz cooked)	Best for...	Flavor Profile	Recommended Cooking Method
Eye of Round	~3-4g total fat	Roasts, Beef Tartare	Milder beef flavor	Roasting, slow-cooking, or marinating and grilling
Top Sirloin	~4-6g total fat	Weeknight steaks, grilling	Strong, beefy flavor	Grilling, pan-searing, broiling
Flank Steak	~6g total fat	Tacos, fajitas, stir-fry	Rich, intense beef flavor	Marinating and grilling or pan-searing
Tenderloin/Filet Mignon	~7g total fat	Special occasions	Delicately mild flavor	Pan-searing, roasting, grilling

Trimming the Fat: How to Choose a Leaner Steak

When you're at the butcher or grocery store, you can take additional steps to ensure you select the leanest possible piece of meat. First, look for the terms "select" or "choice" on the packaging, as these grades generally contain less marbling than "prime." Next, visually inspect the steak for external fat. A good butcher can trim any excess fat for you, or you can do it yourself at home with a sharp knife.

Finally, for cuts with a visible fat cap, like a sirloin, you can trim this off before or after cooking. Some chefs prefer to sear the fat cap first to render it and infuse the steak with flavor, but for the least fat, it can be fully removed before cooking.

Conclusion: Making the Right Choice for Your Diet

When seeking the steak with the least fat, the eye of round is the definitive champion. However, top sirloin and flank steak are also excellent, low-fat options that provide rich flavor and versatility. The key to enjoying these lean cuts is in the preparation—using marinades and correct cooking techniques to ensure tenderness and flavor. By understanding the different characteristics of these steaks, you can easily incorporate them into a healthy diet without sacrificing taste. Whether you're grilling a flank steak for fajitas or roasting an eye of round, choosing a leaner cut is a delicious step towards healthier eating. For further information on the leanest cuts of beef and additional cooking tips, you can consult reliable sources like the official Beef. It's What's For Dinner site.

Authoritative Outbound Link

Learn more about different beef cuts and preparation methods from the National Cattlemen's Beef Association via the official "Beef. It's What's For Dinner." website.

Frequently Asked Questions

The eye of round is generally considered the absolute leanest cut of steak. It comes from a well-exercised muscle in the hindquarter and has very little intramuscular fat, or marbling.

Lean steaks, such as flank or sirloin, can have an intense beef flavor. However, fattier cuts often have a richer, more buttery flavor due to the high fat content. To maximize flavor in lean cuts, marinating and proper seasoning are essential.

To prevent lean steak from becoming tough, you can use several methods: marinate the meat for several hours, cook it quickly over high heat to medium-rare, or use slower cooking methods like braising for tougher cuts.

Yes, filet mignon (from the tenderloin) is a very lean and tender cut of steak. While it is not as lean as the eye of round, it contains significantly less fat than cuts like ribeye and has a delicate flavor.

Price varies depending on the cut. Some very lean, tender steaks like filet mignon are expensive, but other lean cuts like flank and sirloin are more affordable and provide great value.

The main difference is in the fat and calorie content. Leaner cuts have less total and saturated fat, resulting in fewer calories per serving. Fatty cuts, like ribeye, contain more marbling, increasing the calorie and saturated fat count.

Yes, lean cuts of steak can be a healthy part of a low-fat diet. They are an excellent source of protein and iron. The key is choosing the right cut and preparing it with minimal added fat.