Lean beef has gotten a bad rap over the years, with many health experts recommending limiting red meat consumption due to its association with heart disease and other health issues. However, the tide is starting to turn as more research emerges showing that lean cuts of beef can actually be part of a healthy diet when consumed in moderation. So what exactly is considered lean beef, and why should you consider incorporating it into your diet?
What Qualifies as Lean Beef?
The United States Department of Agriculture (USDA) has specific guidelines on what can be labeled as “lean” beef. According to their standards, beef is considered lean if a 3.5 oz serving contains:
- Less than 10 grams of total fat
- Less than 4.5 grams of saturated fat
- Less than 95 mg of cholesterol
To put it another way, lean cuts of beef are those that meet the heart-healthy criteria of having less than 5 grams of saturated fat and less than 95 mg of cholesterol per serving
The USDA also has standards for “extra lean” beef, which has even lower amounts of fat and cholesterol To qualify as extra lean, a 35 oz serving must have
- Less than 5 grams of total fat
- Less than 2 grams of saturated fat
- Less than 95 mg of cholesterol
So in a nutshell, lean beef refers to cuts that are lower in fat and cholesterol compared to fattier types of beef. This includes popular choices like eye of round roast, top round steak, top sirloin, and chuck shoulder roast.
Why Eat Lean Beef?
Switching to leaner cuts of beef provides some excellent health benefits:
1. Lower in Fat and Cholesterol
Obviously, the main advantage of lean beef is that it contains much less saturated fat and cholesterol than fattier cuts. The saturated fat in particular has been strongly linked to increased cardiovascular disease risk, so choosing leaner options is better for your heart health
2. Rich in Protein
All beef is a high quality source of protein, with a 3.5 oz serving providing around 25 grams. Protein helps maintain and repair muscles while also keeping you feeling full. Lean cuts specifically have an even higher protein-to-fat ratio.
3. Packed with Nutrients
In addition to protein, lean beef delivers a variety of vitamins and minerals. Some of the top nutrients found in lean cuts include iron, zinc, vitamin B12, selenium, phosphorus, niacin, and vitamin B6. These support everything from immune function to energy levels.
4. Versatile and Delicious
Finally, lean beef retains the delicious beefy flavor while allowing you to avoid much of the fat. It can be incorporated into tacos, chili, meatballs, kabobs, stir fry dishes, and more. Choosing lean ground beef in particular gives you flexibility in the kitchen.
Tips for Selecting and Preparing Lean Beef
When shopping for lean beef, keep the following tips in mind:
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Check labels and aim for “loin” and “round” cuts which tend to be the leanest. good options include top sirloin, eye of round roast, and 95% lean ground beef.
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Choose Select or Choice grades rather than Prime, since Prime has more fat marbling.
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Opt for grass-fed when possible, as grass-fed beef tends to have a better fatty acid profile.
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When cooking ground beef, drain off any excess grease after cooking and rinse with hot water before serving.
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Trim off any visible fat before eating steaks or roasts.
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Chill cooked beef juices so you can skim off the solidified fat after cooking.
Following these simple practices helps reduce the fat content of recipes made with lean beef. Be sure to portion out lean beef as more of a side dish rather than main course. The recommended intake is around 3-4 oz, 3 times per week at most.
Healthiest Cuts to Choose
If you’re looking for specific cuts of lean beef, here are some of the top options:
Eye of Round Roast/Steak – With less than 3 grams of fat per 3 ounce serving, it doesn’t get much leaner than eye of round. It’s very low in fat and cholesterol.
Top Round Roast/Steak – Nearly as lean as eye of round, top round has around 4 grams of fat per serving. It’s another smart choice.
Top Sirloin Steak – Coming in at under 5 grams of fat per serving, top sirloin makes the cut as a lean option. It also provides an excellent source of vitamin B12.
Chuck Shoulder Roast – Surprisingly lean for a more economical cut, chuck shoulder roast contains approx. 7 grams fat per serving. It’s great for roast beef sandwiches.
Ground Sirloin – With about 9 grams of fat per 4 ounces, ground sirloin is one of the leanest ground beef options. It works great for hamburgers and meatballs.
95% Lean Ground Beef – The gold standard for healthy ground beef, 95% lean lives up to its name with just 5 grams of fat per 4 oz serving.
As you can see, there are many great lean beef options to work into your diet. By focusing on lower fat cuts and moderate portions, you can enjoy the many benefits of beef while supporting better health. So don’t be afraid to grab an eye of round for dinner tonight! Lean beef can be a tasty and nutritious addition to a balanced eating plan.
Choosing cuts of beef
Many cuts of beef now meet the USDAs definitions of lean or extra lean. Of these, the following are considered the leanest beef cuts:
- Eye of round roast and steak.
- Round tip roast and steak.
- Top round roast and steak.
- Bottom round roast and steak.
- Top sirloin steak.
- Top loin steak.
- Chuck shoulder and arm roasts.
If you still have questions about which cuts of beef are lean or extra lean, ask your butcher or grocer. If youre dining out, ask the restaurant server or chef for recommendations for lower-fat choices.
Keep in mind that the same cuts of beef can have different names. For example, a boneless top loin steak also may be called a strip steak, club sirloin steak or New York strip steak.
Other tips when choosing cuts of beef include:
- Choose cuts that are graded “Choice” or “Select” instead of “Prime.” Prime often has more fat.
- Choose cuts with the least amount of fat you can see, also called marbling.
- When you choose ground beef, pick products with the lowest percentage of fat. For example, look for labels that say 93% or 95% lean.
What Is Lean Beef Meat?
Lean beef meat is red meat without too much fat. It has a low fat content equivalent to that of a skinless chicken breast or thigh. Beef meat is lean when 3.5 ounces or 100 grams of beef contains less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol.Â
Extra-lean beef meat is when 3.5 ounces or 100 grams of beef contains less than 5 grams of fat, with less than 2 grams of saturated fat and less than 95 milligrams of cholesterol.
Ask the Meat Scientist: What it Means to Be Lean
FAQ
What are examples of lean beef?
- Eye of round roast and steak.
- Round tip roast and steak.
- Top round roast and steak.
- Bottom round roast and steak.
- Top sirloin steak.
- Top loin steak.
- Chuck shoulder and arm roasts.
What is the leanest grade of beef?
Select. Select grade cuts are much leaner with far less marbling compared to higher grades. That makes the meat less tender and juicy compared to Choice and Prime beef, and it’s almost much more prone to drying out during the cooking process.
Is ground beef considered lean beef?
Ground Beef is made of of different cuts of beef. Some whole muscle parts such as Chuck, naturally fall into the 80% lean (20% fat), while the Round when ground whole produces 90% lean (10% fat). These grinds are more expensive than beef ground from beef trimmings.
Is 80/20 ground beef lean?
80/20 Ground Beef
The ratio stands for 80% lean meat and 20% fat content. The higher fat content enhances the flavor and juiciness of the meat, making it ideal for dishes like juicy burgers, meatballs, and lasagnas. The fat content renders while cooking, resulting in a rich and flavorful end product.