Healthiest Steak Cuts: A Guide to the Leanest Meats

Key Takeaways

• According to the USDA, lean cuts of steak provide high-quality protein with lower fat content, making them a heart-healthy choice for a balanced diet.¹
• Choosing the best cuts can support your nutrition and goals around weight loss, muscle gain, and blood sugar management.²
• Knowing how to read labels and nutritional information can help you pick the best steak options at the store.

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If you love red meat but you've always thought it wasn't a healthy choice, think again! We are here to share the healthiest steak cuts and how they can fit into a balanced diet. Selecting the right kind of steak can make all the difference when it comes to your nutrition if you know what to look for and choose a lean protein that is low in fat. 

How to Identify Lean Cuts of Meat by Their Labels

On the packaging, look for these keywords to pick the leanest cut of steak.²

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• Look for terms like "loin," "round," and "sirloin"—these cuts tend to be leaner.
• Choose grass-fed or lean ground beef (at least 90% lean for the best balance of protein and fat).
• Check nutrition labels for protein-to-fat ratios—higher protein with lower fat is ideal.

The Healthiest Steak Cuts

Each cut of steak has slightly different nutrition, may require different cooking methods, and has a different price point. We are breaking it all down for you to find the lean steak protein sources that will be the best for you.

Eye of Round

Eye of round is one of the leanest cuts of beef, with only 4 g of total fat per 3.5-ounce serving. Typically, the eye of round cut will lack marbling, but it can still be tender if you cook it properly. It's better suited for slow cooking methods like roasting or slicing thinly for a stir fry. This cut is also budget-friendly and widely available in the grocery store. Pair it with roasted sweet potatoes and steamed broccoli for a balanced meal.

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• Calories: 140

• Total Fat: 4g

• Saturated Fat: 1.5g

• Cholesterol: 60mg

• Sodium: 50mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 25g

• Iron: 10% DV

• Zinc: 30% DV

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Related: What Are Lean Meats: Health Benefits, Drawbacks, and More

Top Sirloin

Top sirloin is a versatile cut of steak with lots of flavor. It is another lean choice with a tender bite. This steak option has only 5 g of total fat and 2 g of saturated fat per 3.5-ounce serving, making it a great choice for heart health. It's most commonly cooked by grilling, boiling, or pan-searing. Pair it with a quinoa salad and grilled veggies for a nutrient-dense meal.

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• Calories: 150

• Total Fat: 5g

• Saturated Fat: 2g

• Cholesterol: 65mg

• Sodium: 55mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 26g

• Iron: 12% DV

• Zinc: 35% DV

London Broil

London broil is a type of steak cut from the top round known for being budget-friendly. It is also protein-packed, with 27 g of protein per serving. This cut of steak does well when marinated overnight to increase its tenderness. It's often grilled or broiled to a medium-rare, dark pink color. This cut pairs perfectly with whole-grain farro and roasted Brussels sprouts for a high-fiber meal.

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• Calories: 160

• Total Fat: 6g

• Saturated Fat: 2.2g

• Cholesterol: 70mg

• Sodium: 60mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 27g

• Iron: 13% DV

• Zinc: 32% DV

Top Round

Like the eye of round, the top round is another lean and affordable cut of steak. It is often used for deli-style roast beef but also works well in a stir fry or slow cooker. Thin slices of top round with mashed cauliflower and sautéed spinach make a nourishing and low-carb meal. 

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• Calories: 157

• Total Fat: 4.5g

• Saturated Fat: 1.7g

• Cholesterol: 68mg

• Sodium: 52mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 26g

• Iron: 11% DV

• Zinc: 31% DV

Flat Iron Steak

Flat iron steak is a tender cut of lean red meat due to its fine marbling. Small amounts of marbling can increase a meat's tenderness without making it too high in fat. This particular cut of steak has 9 g of fat per serving. It's more flavorful than other lean cuts of steak, and you can grill or pan-sear it for a quick meal. Pair it with zesty arugula, salad, and roasted vegetables for a balanced meal.

• Calories: 180

• Total Fat: 9g

• Saturated Fat: 3.5g

• Cholesterol: 75mg

• Sodium: 58mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 23g

• Iron: 15% DV

• Zinc: 38% DV

Bottom Round

Bottom round is another of the leanest steak cuts, with 4 g of fat per serving. It's a great option if you're on a low-fat diet or trying to keep saturated fat low but still love red meat. Because it's a naturally tough cut of beef, slow cooking is one of the best methods for keeping it tender. Try making a cooked beef stew with bottom round and adding flavorful root vegetables for a balanced comfort meal.

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• Calories: 140

• Total Fat: 4g

• Saturated Fat: 1.5g

• Cholesterol: 60mg

• Sodium: 48mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 27g

• Iron: 10% DV

• Zinc: 29% DV

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Related: Is Pork Good for You? Health Benefits and Meal Ideas

Delmonico Steak

Delmonico steak, also known as a chuck eye steak, is a leaner alternative to a ribeye. It offers a balance of flavor and nutrition without being too high in fat—only 7 g of total fat per serving. It is best cooked on the grill or pan-seared and perfectly complements oven-roasted vegetables and mashed potatoes.

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• Calories: 170

• Total Fat: 7g

• Saturated Fat: 3g

• Cholesterol: 72mg

• Sodium: 62mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 26g

• Iron: 14% DV

• Zinc: 36% DV

Flank Steak

Flank steak is a protein-packed, lower-fat cut of steak. It's also a leaner cut that is often more affordable at the store. Marinating it helps break down some of the fibers, making it tender when grilled or steamed. Slice it thinly and serve it over a green bowl packed with quinoa, roasted veggies, and avocado.

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• Calories: 160

• Total Fat: 6g

• Saturated Fat: 2.5g

• Cholesterol: 70mg

• Sodium: 55mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 28g

• Iron: 12% DV

• Zinc: 33% DV

T-Bone Steak

The T-bone combines two different cuts of steak—tenderloin and strip steak—making it a slightly higher-fat option. With 12 g of fat per serving, this cut of steak also has 5 g of saturated fat. It is cooked on the grill or under the broiler. For lots of color, pair it with a spinach salad, roasted beets, and goat cheese.

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• Calories: 210

• Total Fat: 12g

• Saturated Fat: 5g

• Cholesterol: 85mg

• Sodium: 75mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 23g

• Iron: 15% DV

• Zinc: 42% DV

Skirt Steak

Skirt steak is a moderately lean cut with 10 g of total fat per serving. Similar to flank steak, it does well when marinated and cooked quickly at high heat. You could try it fajita-style with sautéed bell peppers and onions served in a whole wheat tortilla with avocado on top.

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• Calories: 200

• Total Fat: 10g

• Saturated Fat: 4g

• Cholesterol: 80mg

• Sodium: 70mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 27g

• Iron: 16% DV

• Zinc: 39% DV

New York Strip Steak

New York strip is uniquely well-marbled yet still a relatively lean cut of steak. It's not overly fatty, making it a great middle-ground option when choosing between different cuts. Grill it and serve it with roasted potatoes and steamed green beans for a balanced meal.

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• Calories: 180

• Total Fat: 8g

• Saturated Fat: 3.5g

• Cholesterol: 78mg

• Sodium: 65mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 25g

• Iron: 13% DV

• Zinc: 37% DV

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Related: Is Chicken Good for You? Nutrition, Benefits, and Tips

Porterhouse

If you want lots of flavor, the porterhouse steak combines tenderloin and strip steak. It is higher in fat than most other options on this list, with 14 g of fat per serving and 6 g of saturated fat. If you are limiting your saturated back from red meat, this could be a sometimes food, but likely not a regular choice. Pair it with light sides, like grilled zucchini and brown rice.

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• Calories: 220

• Total Fat: 14g

• Saturated Fat: 6g

• Cholesterol: 88mg

• Sodium: 80mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 24g

• Iron: 14% DV

• Zinc: 40% DV

Bottom Sirloin

Bottom sirloin is a leaner cut than top sirloin. It tends to be an Affordable cut of sake that works well when you grill it or pan-sear it. For a balanced plate, serve it with a baked potato in a fresh garden salad for an American classic.

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• Calories: 160

• Total Fat: 7g

• Saturated Fat: 3g

• Cholesterol: 75mg

• Sodium: 58mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 26g

• Iron: 12% DV

• Zinc: 35% DV

Beef Loin

Beef loin is a broad category of steak cut that includes several different cuts, such as sirloin or tenderloin. These cuts are high in protein and low in fat overall. Try pairing a lean beef loin cut with a side of roasted asparagus and wild rice. Since there is a broad range of cuts, the nutrition varies depending on which cut of beef loin this steak is. 

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Here’s an average of the nutrition facts. 

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• Calories: 180

• Total Fat: 9g

• Saturated Fat: 3.5g

• Cholesterol: 80mg

• Sodium: 60mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 25g

• Iron: 14% DV

• Zinc: 38% DV

Tenderloin (Filet Mignon)

Tenderloin, commonly known as filet mignon, is the leanest and most tender cut of red meat. It's low-fat but incredibly juicy when cooked well. It pairs well with bold sides like garlic, mashed potatoes, and sautéed mushrooms. This is one of the more pricey cuts of steak.

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• Calories: 180

• Total Fat: 7g

• Saturated Fat: 3g

• Cholesterol: 76mg

• Sodium: 62mg

• Carbohydrates: 0g

• Fiber: 0g

• Sugar: 0g

• Protein: 27g

• Iron: 14% DV

• Zinc: 36% DV

The Bottom Line

You don't have to cut red meat out of your diet to be healthy — You just need to know which cut to look for. When you're at the store, take a look at the packaging to look for products that are relatively low in total fat and saturated fat. If you are on a heart-healthy diet, you may want to look at the saturated fat content to ensure that you don't exceed your own dietary recommendation. Balance your source of steak with plenty of vegetables for fiber and other filling nutrients and a high-fiber source of carbs like sweet potato or brown rice.

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Read Next: Ground Turkey vs Ground Beef: Which One Is Healthier?

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