The Skinny on Beef: A Guide to the Leanest Cuts of Beef (2024)

Are you curious about the leanest cuts of beef for your next meal? Explore our guide to discover the top choices that offer both fantastic flavor and leaner options for your beef dishes.

UNDERSTANDING LEAN BEEF CUTS

Wondering which cuts of beef are the leanest? Let’s cut right to the chase and find out. When it comes to the leanest cuts of beef, you don’t have to give up on taste. We’re here to guide you through picking waistline-friendly beef cuts and bursting with flavor. Stick with us to learn how to pick the best lean cuts for yourbeef recipes.

WHAT QUALIFIES AS LEAN?

To be classified as “lean” by theUSDA, beef must contain less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100-gram serving. Factors such as muscle location and fat distribution play a crucial role in determining the leanness of different cuts of beef. For more info on beef labels, check out ourbeef labelsguide.

Where a well-marbled ribeye may be thetype of steakyou’re used to throwing on the grill, lean cuts don’t mean they lack flavor. Often, it’s all in how these cuts are prepared that helps them deliver outstanding budget-friendly flavor your whole family will love.

NUTRITIONAL BENEFITS

The leanest beef cuts aren’t just tasty; they’re like a nutrient powerhouse! Beef is packed with protein that your muscles love and loaded with essential vitamins and minerals like iron, zinc, and B12. However, lean cuts may have noticeably less marbling, meaning they have lower fat levels compared to other beef cuts. This makes them a savvy pick for folks who are all about their health.

🥩 LEAN CUTS OF BEEF

SIRLOIN STEAK

• Primal Area: Subprimal posterior to the short loin
• Description: High protein content and relatively little fat, but still flavorful.
• Nutritional Profile: 300 calories per 8oz serving.

TOP ROUND ROAST

• Primal Area: Round primal, above the eye of round and bottom round
• Description: Extra lean with delicious flavor when properly prepared.
• Nutritional Profile: 136 calories per 3oz serving.

BOTTOM ROUND ROAST/STEAK

• Primal Area: Rear leg and rump
• Description: Low in fat, minimal marbling, may require slow cooking for tenderness.
• Nutritional Profile: 149 calories per 3oz serving.

EYE OF ROUND STEAK/ROAST

• Primal Area: Round primal cut on the rump
• Description: Extra-lean cut of beef with minimal marbling.
• Nutritional Profile: 145 calories per 3oz serving.

TENDERLOIN/FILET MIGNON

• Primal Area: Loin and the tip of the tenderloin
• Description: Low fat content, high protein, famous tender texture. Click to learn more aboutbeef tenderloin.
• Nutritional Profile: 276 calories per 3oz serving.

TOP SIRLOIN STEAK, TRI-TIP, FLANK STEAK

• Primal Area: Primal loin, bottom tenderloin, and below the loin
• Description: Long, flat steak cut. Bold flavor and chewy texture.
• Nutritional Profile: 150 calories per 3oz serving.

👩‍🍳 THE BEST LEAN BEEF RECIPES

🔪 COOKING METHODS

Knowing the best way to cook the leanest cuts of meat can help them lock in their full potential.

GRILLING OR BROILING TECHNIQUES

• Grilling or broiling is a fantastic way to cook lean red meat, enhancing the natural flavors without adding excess fats. The high heat sears the exterior, locking in juices and creating a delicious caramelized crust. Whether it’s a juicy sirloin steak or aGrilled Beef Tenderloin, the grill imparts a smoky flavor that complements the beef’s inherent taste, especially ifsmoking wood chips on a gas grill. Check out thebest steaks for grillingif you’re looking for ways to beef up your dinner menu.
• Never grilled a steak before? Check out ourHow to Grill Steaks on a Gas Grillguide for more info.

SOUS VIDE

• Sous vide is your go-to method for lean cuts like sirloin, tenderloin, orSous Vide Filet Mignon. Seal the beef in a bag, dunk it into a warm water bath set to your desired temperature, and let it bathe in perfection. This technique ensures that your lean cut reaches the ideal doneness without losing a drop of its precious juices and can help maintain a tender texture. Once its sous vide has worked it’s magic, a quick sear on a hot pan or grill gives it that irresistible crust.

OVEN ROASTING

• Oven roasting is perfect for extra-lean cuts of beef liketop round roast, sirloin tip side steak, or thisOven-Roasted Eye of Roundrecipe! Preheat the oven, season your beef, and let it roast, allowing the even heat to work its magic. This method not only seals in succulence but also creates a mouthwatering outer layer that epitomizes flavor. We recommend using any drippings to deglaze the pan and make ared wine steak sauceto pair with your meat.

SMOKING

• Smoking is a great option for turning your lean cuts into a flavor explosion. Ideal for cuts like tri-tip or flank steak, smoking involves slow-cooking your beef over fragrantsmoking woodorwood chips, letting that smoky goodness seep into every fiber. It’s a patient process, but the result is a tender, flavorful masterpiece that’s worth the wait.

PAN-SEARING

• Pan-searing using a cast iron skillet is perfect for cooking leaner cuts of steak because it allows for even heat distribution and provides a great surface for achieving a nice sear, enhancing the flavor and texture of the meat while keeping it juicy. Check out ourHow to Clean Cast IronandHow to Season Cast Ironto keep your cast iron in tip-top shape for years.

MARINATING TIPS

• Marinating is a secret weapon for boosting tenderness and flavor without compromising leanness. Choose marinades with herbs, spices, and acidic ingredients like vinegar or citrus to tenderize the meat, like ourAll-Purpose Steak MarinadeorFlank Steak Marinade. Opt for healthier oil alternatives like olive oil, and include garlic or mustard for added depth.
• And for even more flavor, resting the steak with somecompound butteris also a great way to add extra flavor to lean beef cuts.

POPULAR RECIPES USING LEANER CUTS OF BEEF

Grilled Flank Steakis a mouthwatering dish featuring a lean flank steak marinated to perfection with a zesty chimichurri sauce and served alongside saffron-infused cauliflower rice for a flavorful and healthy twist.

Whip up a mouthwatering dish with thesePan-Seared Top Sirloin Steaks– relatively low in fat and calories, yet bursting with flavor. Seared to perfection, these steaks have high protein content, making them a smart and tasty choice for a hearty meal.

ThisPerfect Eye of Round Roast recipedelivers a mouthwatering roast with minimal fat. It features a flavorful herb rub and slow cooking to ensure tenderness, making it a savory and guilt-free delight for any roast lover.

ThisSous Vide Beef Tenderloinrecipe features a perfectly cooked, melt-in-your-mouth experience. Seal the beef in a bag, let it cook in a warm water bath, and finish with a quick sear for a restaurant-quality dish right at home.

📋 OTHER CONSIDERATIONS

​​ORGANIC OR GRASS-FED OPTIONS, PRIME VS. CHOICE

When choosing a lean cut of meat, consider opting for the best option within your budget. All of these lower-fat choices offer health benefits when you’re cooking for your family. Additionally, understanding the difference betweenprime and choice gradesof beef ensures you’re making an informed choice about the quality and marbling of the beef, which is another indicator of flavor and texture.

VARIATIONS IN REGIONAL NAMES OR TERMINOLOGY

​Be aware of regional variations in naming specific cuts. For example, what’s known as a “London Broil” in one region might be labeled differently elsewhere. Understanding these variations will help you get the best cut of beef for your recipes. For more options and where we shop, check out our favorite places tobuy meat online.

LEAN CUTS VS. OTHER CUTS OF BEEF

​Compare the texture and flavor of lean cuts like sirloin or tenderloin with their fattier counterparts such as ribeye or T-bone. Lean cuts offer a healthier option and showcase a distinct tenderness and a clean, beefy taste perfect for weekday meals.

The richer cuts may be more desirable but are also more costly and can often be swapped with leaner cuts as a delicious alternative.

EXPLORING DIFFERENCES IN FLAVOR AND TEXTURE

With the exception of the tenderloin, lean cuts often boast a firmer texture and a more pronounced beef flavor. Comparing this with fattier cuts allows you to appreciate the subtleties in each, making informed decisions based on your taste preferences.

🖋️ TIPS FOR SUBSTITUTING FATTIER CUTS

• Change How You Cook:Lean cuts do well with cooking methods that keep them juicy. Think about marinating, grilling, smoking, sous vide, roasting, or pan-searing to make sure your meat stays tender.
• Pick the Right Cut:Look at the fatty cut in your recipe and choose a lean alternative that works well. For example, use a lean sirloin steak in a stir-fry instead of a fattier ribeye. Need help figuring out where to buy meat? Check out ourWhere to Buy Meat Onlineguide!
• Marinate for Flavor and Tenderness:Give your lean cuts a flavor boost by marinating them. Use marinades with things like citrus, vinegar, yogurt, herbs, and spices for a tasty result.
• Add Healthy Fats:Although lean cuts have less fat, you can add healthy fats with cooking oils, nuts, or even bacon to keep things rich and tasty, like ourBacon-Wrapped Filet Mignon.
• Play with Herbs and Spices:Lean cuts let you get creative with herbs and spices. Try different seasonings to bring out the best in the meat, like thisHerb Rubbed Top Round Roast.
• Mind Cooking Temps:The most important thing you can do to keep even the leanest of steaks juicy is not to overcook it. Keep an eye on the steak temperature to avoid drying out lean cuts. An instant-readmeat thermometercan help you get the perfect doneness. Use ourchart of steak donenessfor a quick guide.

HELPFUL FAQS