Are you already tired of chicken breast? It is not the only low-fat and protein-rich food you can eat during weight loss, steak could help! Here, we selected 8 leanest steak cuts for you. Let’s diversify your diet!
Table of Contents
◈ Marbling Fat and Intermuscular Fat
There are two types of fat for beef—intramuscular fat (or marbling) and intermuscular fat.
Let’s talk about marbling. It is the white streaks and flecks within the meat that forms a beautiful marble pattern. They are mouth-watering to many beef lovers as it has a lower melting point than the ordinary fat and it will coat the meat once it melts. This creates a tender, juicy and flavorful steak with a buttery mouthfeel.
Marbling is a kind of good fat that is beneficial to our body with no negative effects to our bad cholesterol level. Yet, it is still a kind of fat and provides energy. If you are on a diet, choose the steak cuts with less marbling fat.
On the other hand, the fat surrounding the meat is intermuscular fat. It is not as healthy as marbling fat does and contains saturated fat that is bad for your cholesterol level. So do trim them off if you want to be healthy, this ensures your steak is as lean as possible.
► Read More: 5 Best Marbled Steak Cuts Ranked & How to Cook
◈ How to Choose the Leanest Steak Cuts?
Before diving into the top 8 leanest steak cuts, let’s discuss what to consider if you want your steak to be as lean as possible. Apart from the location of the steaks which will be mainly talked about in this article, grades and the feeding methods also affect much.
1. Grades of Beef
Marbling has a great impact on the quality of meat, simply said, the richer the marbling, the better the quality. Consequently, it is a main criteria of various beef grading systems. In other words, the beef with a better grade means it has a greater amount of marbling. So if you want to lower your intake of fat, opt for the beef with lower grades.
Here is a quick information for you: for American beef, choose USDA Choice beef rather than USDA Prime beef, thus having the quality and leannest at the same time.
► Read More: 6 Beef Grading Systems In the World (with Marbling Comparison Chart)
2. Grass Fed Beef vs Grain Fed Beef
The feeding methods do matter the fat content of beef. Grass-fed cattle are pasture-raised which means they are allowed to move freely in grasslands.
Contrarily, grain-fed cattle are confinement-reared and do not often walk and run, plus their feeds have high nutritional value. Therefore, grass-fed beef is much leaner than grain-fed beef. In short, shop for grass-fed beef to reduce the consumption of fat.
► Read More: Grass Fed Beef vs Grain Fed Beef | Where to Buy Grass Fed Beef?
To sum up, choosing the lower graded and grass-fed beef could help decrease the level of fat, and do not forget to trim off the intermuscular fat. After knowing the rule of selecting the low-fat steaks, it’s time to learn which steak cuts are the leanest, let’s go!
No.1 Leanest Steak Cuts: Top Round Roast
What is a Top Round Roast?
It’s not difficult to guess, Top Round Roast comes from the top part of the round section, the rump and hind leg of a cattle. The muscles are heavily used and so it is extremely lean and incredibly deep in flavor.
Cooking a Top Round Roast has no fuss. Season it and bake for 15 minutes at 500°F (260°C) in an oven. Next, reduce the temperature to 230°F (110°C) and continue to bake until the internal temperature reaches 130-135°F (55-57°C). After that, take out the roast, cover with foil and rest it for 15 minutes. Finally, slice and serve.
Features of Top Round Roast
- Extremely Lean
- Deep Flavor
Nutrition fact of Top Round Roast
Here is the nutrition data of Top Round Roast per 3 oz / 85 g cooked serving:
| Per 3 oz / 85 g cooked serving | Common Beef | Grass-Fed Beef |
| Total fat | 4.3 g | 4 g |
| Saturated fat | 1.5 g | 1 g |
| Cholesterol | 76 mg | 65 mg |
| Protein | 31 g | 25 g |
2nd Leanest Steak Cuts: Bottom Round Roast
What is a Bottom Round Roast?
Bottom Round Roast is just under the Top Round Roast. They are both very lean and flavorful, the major difference is tenderness. Top Round is tenderer than Bottom Round, but its price is also higher. So if you are looking for a more budget-friendly cut, this is your choice.
Features of Bottom Round Roast
- Very Lean
- Rich Beefy Flavor
- Budget-Friendly
Nutrition fact of Bottom Round Roast
Here is the nutrition data of Bottom Round Roast per 3 oz / 85 g cooked serving:
| Per 3 oz / 85 g cooked serving | Common Beef | Grass-Fed Beef |
| Total fat | 4.9 g | 4.6 g |
| Saturated fat | 1.7 g | 1.6 g |
| Cholesterol | 65 mg | 46 mg |
| Protein | 24 g | 18 g |
3rd Leanest Steak Cuts: Top Sirloin Steak
What is a Top Sirloin Steak?
Top Sirloin Steak is sourced from the top sirloin section of loin primal. Steak cuts from the loin primal are typically lean due to the frequent movement of muscles. The primal is divided into several parts and there are different types of sirloin steaks depending on the locations. All of them are lean while Top Sirloin Steak is the finest and the most tender cut among them. It is low-fat but tender and juicy.
Features of Top Sirloin Steak
- Low-Fat
- Tender
- Juicy
- Flavorful
Nutrition fact of Top Sirloin Steak
Here is the nutrition data of Top Sirloin Steak per 3 oz / 85 g cooked serving:
| Per 3 oz / 85 g cooked serving | Common Beef | Grass-Fed Beef |
| Total fat | 5 g | 3 g |
| Saturated fat | 1.9 g | 1.1 g |
| Cholesterol | 67 mg | 49 mg |
| Protein | 25 g | 18.8 g |
4th Leanest Steak Cuts: Shank
What is a Shank?
Beef Shank is the toughest part within all beef cuts owing to the very frequent usage of the muscle. And this also results in a rather lean meat, therefore it is perfect to slow cook like braising. The center of the shank is a marrow-rich bone that delivers an extra flavor to the dish after long softening.
Features of Shank
- Very Tough
- Rather Lean
- With Marrow-rich Bone
Nutrition fact of Shank
Here is the nutrition data of Shank per 3 oz / 85 g cooked serving:
| Per 3 oz / 85 g cooked serving | Common Beef | Grass-Fed Beef |
| Total fat | 5.4 g | 3.3 g |
| Saturated fat | 1.9 g | 1 g |
| Cholesterol | 66 mg | 33 mg |
| Protein | 29 g | 18.5 g |
5th Leanest Steak Cuts: Filet Mignon
What is a Filet Mignon?
Filet Mignon is one of the most famous steak cuts with an incredible tenderness although it is lean. It comes from a long muscle called Tenderloin and therefore also called “Tenderloin Steak”.
Filet Mignon is the king of tender among all cuts of an entire cattle and thus so many people get addicted to it. The muscle fibers are delightfully fine and therefore it is smooth and soft, you can even cut it with a butter knife or a fork. Apart from the tenderness, it is also one of the leanest steak cuts with not much marbling and fat. You can enjoy a lean, healthy steak with a wonderful mouthfeel at the same time.
Features of Filet Mignon
- Incredibly Tender
- Not Much Marbling and Fat
- Mild Flavor
Nutrition fact of Filet Mignon
Here is the nutrition data of Filet Mignon per 3 oz / 85 g cooked serving:
| Per 3 oz / 85 g cooked serving | Common Beef | Grass-Fed Beef |
| Total fat | 5.6 g | 3.5 g |
| Saturated fat | 2.1 g | 1.5 g |
| Cholesterol | 56 mg | 60 mg |
| Protein | 24 g | 22 g |
6th Leanest Steak Cuts: Flank Steak
What is a Flank Steak?
Flank Steak is, as its name implies, a cut from the flank primal that is directly beneath the loin primal. It is a single muscle from the cattle’s belly which exercises a lot. Hence, Flank Steak has a low content of fat and a great deal of connective tissues as well as a robust flavor.
To optimize the result, try to use some fruit marinades like pineapple as tenderizers to break down the connective tissues. Since it has a broad shape, it is easy to slice and serve. Above all, remember to slice against the pronounced grain.
Features of Flank Steak
- Low Fat Content
- Robust Flavor
- Pronounced Grain
Nutrition fact of Flank Steak
Here is the nutrition data of Flank Steak per 3 oz / 85 g cooked serving:
| Per 3 oz / 85 g cooked serving | Common Beef | Grass-Fed Beef |
| Total fat | 6.3 g | 4.5 g |
| Saturated fat | 2.6 g | 2.3 g |
| Cholesterol | 66 mg | 28 mg |
| Protein | 24 g | 18 g |
7th Leanest Steak Cuts: Bavette Steak
What is a Bavette Steak?
Bavette Steak is popular in France, Asia and Latin America, and now getting more welcome in the U.S. “Bavette” is a French word that means “bib” which describes the shape this steak looks like when whole. It is long and thin with coarse grain which is like the Skirt Steak.
Bavette Steak can go by different names, for example, Flap Steak, Sirloin Tips and Bottom Sirloin Flap. It comes from the bottom sirloin section near the flank. Because it doesn’t receive a great amount of use, it is fairly tender but packed with flavor and lean. For the best texture, cut against the grain.
Features of Bavette Steak
- Tender
- Packed with Flavor
- Lean
- Coarse Grain
Nutrition fact of Bavette Steak
Here is the nutrition data of Bavette Steak per 3 oz / 85 g cooked serving:
| Per 3 oz / 85 g cooked serving | Common Beef | Grass-Fed Beef |
| Total fat | 6.4 g | 4.6 g |
| Saturated fat | 2.6 g | 2.3 g |
| Cholesterol | 43 mg | 46 mg |
| Protein | 15 g | 18 g |
8th Leanest Steak Cuts: Tri-Tip
What is a Tri-Tip?
Tri-Tip is the tip of the bottom sirloin part that connects the round and flank primal and in triangular shape, hence the name. It is a bit chewy but overflowing with beefy flavor and juices. It is quite a large piece of meat and could be served as roast or cut into steaks. To achieve the best outcome, slice it against the grain when served. Sometimes, Tri-Tip is cut into steaks which are named as Newport Steak.
Features of Tri-Tip
- Intensely Flavored
- Fairly Lean
- Quite Large
Nutrition fact of Tri-Tip
Here is the nutrition data of Tri-Tip per 3 oz / 85 g cooked serving:
| Per 3 oz / 85 g cooked serving | Common Beef | Grass-Fed Beef |
| Total fat | 7.1 g | 3.8 g |
| Saturated fat | 2.6 g | 1.5 g |
| Cholesterol | 66 mg | 49 mg |
| Protein | 23 g | 19 g |
Conclusion Fat Content Chart of the Leanest Steak Cuts
| Per 3 oz / 85 g cooked serving | Common Beef | Grass-Fed Beef |
| Top Round Roast | Total fat: 4.3 g Saturated fat: 1.5 g Cholesterol: 76 mg Protein: 31 g | Total fat: 4 g Saturated fat: 1 g Cholesterol: 65 mg Protein: 25 g |
| Bottom Round Roast | Total fat: 4.9 g Saturated fat: 1.7 g Cholesterol: 65 mg Protein: 24 g | Total fat: 4.6 g Saturated fat: 1.6 g Cholesterol: 46 mg Protein: 18 g |
| Top Sirloin Steak | Total fat: 5 g Saturated fat: 1.9 g Cholesterol: 67 mg Protein: 25 g | Total fat: 3 g Saturated fat: 1.1 g Cholesterol: 49 mg Protein: 18.8 g |
| Shank | Total fat: 5.4 g Saturated fat: 1.9 g Cholesterol: 66 mg Protein: 29 g | Total fat: 3.3 g Saturated fat: 1 g Cholesterol: 33 mg Protein: 18.5 g |
| Filet Mignon | Total fat: 5.6 g Saturated fat: 2.1 g Cholesterol: 56 mg Protein: 24 g | Total fat: 3.5 g Saturated fat: 1.5 g Cholesterol: 60 mg Protein: 22 g |
| Flank Steak | Total fat: 6.3 g Saturated fat: 2.6 g Cholesterol: 66 mg Protein: 24 g | Total fat: 4.5 g Saturated fat: 2.3 g Cholesterol: 28 mg Protein: 18 g |
| Bavette Steak | Total fat: 6.4 g Saturated fat: 2.6 g Cholesterol: 43 mg Protein: 15 g | Total fat: 4.6 g Saturated fat: 2.3 g Cholesterol: 46 mg Protein: 18 g |
| Tri-Tip | Total fat: 7.1 g Saturated fat: 2.6 g Cholesterol: 66 mg Protein: 23 g | Total fat: 3.8 g Saturated fat: 1.5 g Cholesterol: 49 mg Protein: 19 g |
Summary
In conclusion, choosing the low graded, grass-fed and lean cuts of steak can lower the intake of fat. Check the above leanest steak cuts conclusion chart to pick your favorite one. I know, marbling is the wow factor of steak but this list of lean beef cuts is palatable too. That is to say, they have an extra-rich beefy flavor and are delicious if you cook them appropriately. Enjoy a scrumptious meal apart from chicken breast!
► Read More: 5 Most Tender Steak Cuts Ranked and How to Cook
► Read More: 11 Secret Beef Cuts that True Beef Lovers Should Know!
