What Are the Leanest Cuts of Beef?

Eating lean cuts of beef can provide many health benefits Beef is a good source of protein, vitamins, and minerals, but some cuts contain more fat and calories than others Choosing the leanest cuts allows you to get the most nutrition from your beef without the extra fat and calories.

So what exactly are the leanest cuts of beef? Here is an overview of some of the top lean beef options:

Top 5 Leanest Cuts of Beef

1. Eye of Round – With only 4.26g of fat when cooked, this is one of the leanest cuts of beef available It’s taken from the rear leg of the cow.

2. Top Round Steak – Also called London broil, this cut has 5.8g of fat and 17.44g of protein per 100 calories when cooked. It comes from the rear leg of the cow.

3. Bottom Round Steak – Taken from the rear leg like top round this cut contains 6.4g of fat and 16.8g of protein per 100 calories cooked.

4. Top Sirloin – With about 7g of fat per 3oz serving, top sirloin is another lean choice that’s great for grilling or roasting.

5. Flank Steak – Flank steak has just 5.49g of fat and 7.56g of protein per 100 calories when braised. It offers good flavor for a leaner cut.

Other Extra Lean Options

In addition to the top 5 leanest cuts above, here are some other extra lean beef choices:

• 95% Lean Ground Beef – With just 5% fat content, this very lean ground beef contains only 2.63g fat and 17.92g protein per 100 calories cooked.

• Beef Round Tip Roast – This roast contains 7.2g fat and 15.5g protein per 100 calories when braised.

• Bottom Round Roast – With 8.5g fat and 15.3g protein per 100 calories, this is another lean roast choice from the round primal.

• Eye of Round Roast – Taken from the same part of the cow as eye of round steak, this roast has just 8.6g of fat and 15.2g of protein per 100 calories.

Choosing the Right Cut

When selecting the leanest cuts of beef, choose cuts labeled “loin” or “round” like top sirloin, tenderloin, or eye of round. Roasts from the round primal also tend to be lean options. Avoid cuts like ribeye or ground beef with higher fat percentages.

Opt for cuts that have minimal marbling or visible fat. You can also ask your butcher to trim excess fat from steaks and roasts. Grass-fed beef also tends to have a better fat profile than conventional beef.

Cooking Tips for Lean Beef

Since lean cuts of beef tend to be less tender, use these cooking methods to help keep them juicy and flavorful:

• Use a meat tenderizer to help break down tough fibers.

• Cook lean beef cuts to no more than medium doneness to prevent drying out.

• Roast lean cuts slowly at lower temperatures, around 250-300°F.

• Braise lean cuts like round or flank steak using a small amount of liquid.

• Marinate lean cuts in acidic ingredients like wine, vinegar, or citrus juice to tenderize.

• Cut meat across the grain and slice thinly when serving to improve texture.

Choosing the leanest cuts of beef and cooking them properly allows you to enjoy the great taste and nutrition of beef as part of a healthy diet. Focus on extra lean ground beef, cuts from the round or loin, and use slow moist cooking methods to get the most out of these lean beef options.