For those focused on a protein-rich diet, selecting the right cuts of steak can significantly contribute to your nutritional goals. High-quality protein is essential for muscle gain, weight loss, and overall health. Lean steak cuts offer a delicious and effective way to increase protein intake while minimizing fat consumption.
Key Considerations
According to the USDA, lean cuts of steak are a heart-healthy choice, providing high-quality protein with a lower fat content. Choosing the best cuts can support your nutrition and goals around weight loss, muscle gain, and blood sugar management. Knowing how to read labels and nutritional information can help you pick the best steak options at the store.
Identifying Lean Cuts of Meat
When selecting steak, understanding how to identify lean cuts is crucial. Here are some tips:
- Look for Key Terms: On the packaging, look for terms like "loin," "round," and "sirloin"-these cuts tend to be leaner.
- Choose Lean Ground Beef: Opt for grass-fed or lean ground beef (at least 90% lean for the best balance of protein and fat).
- Check Nutrition Labels: Examine nutrition labels for protein-to-fat ratios-higher protein with lower fat is ideal.
Top Steak Cuts for a Protein Diet
Each cut of steak offers unique nutritional benefits, cooking methods, and price points. Here's a breakdown of some of the best lean steak options:
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
- Protein: 25g
- Iron: 10% DV
- Zinc: 30% DV
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.
- Calories: 150
- Total Fat: 5g
- Saturated Fat: 2g
- Cholesterol: 65mg
- Sodium: 55mg
- 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.
- Calories: 160
- Total Fat: 6g
- Saturated Fat: 2.2g
- Cholesterol: 70mg
- Sodium: 60mg
- 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.
- Calories: 157
- Total Fat: 4.5g
- Saturated Fat: 1.7g
- Cholesterol: 68mg
- Sodium: 52mg
- 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
- 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
- Protein: 27g
- Iron: 10% DV
- Zinc: 29% DV
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.
- Calories: 170
- Total Fat: 7g
- Saturated Fat: 3g
- Cholesterol: 72mg
- Sodium: 62mg
- 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.
- Calories: 160
- Total Fat: 6g
- Saturated Fat: 2.5g
- Cholesterol: 70mg
- Sodium: 55mg
- 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.
- Calories: 210
- Total Fat: 12g
- Saturated Fat: 5g
- Cholesterol: 85mg
- Sodium: 75mg
- 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.
- Calories: 200
- Total Fat: 10g
- Saturated Fat: 4g
- Cholesterol: 80mg
- Sodium: 70mg
- 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
- Protein: 25g
- Iron: 13% DV
- Zinc: 37% DV
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.
- Calories: 220
- Total Fat: 14g
- Saturated Fat: 6g
- Cholesterol: 88mg
- Sodium: 80mg
- 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.
- Calories: 160
- Total Fat: 7g
- Saturated Fat: 3g
- Cholesterol: 75mg
- Sodium: 58mg
- 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. Here’s an average of the nutrition facts.
- Calories: 180
- Total Fat: 9g
- Saturated Fat: 3.5g
- Cholesterol: 80mg
- Sodium: 60mg
- 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.
- Calories: 180
- Total Fat: 7g
- Saturated Fat: 3g
- Cholesterol: 76mg
- Sodium: 62mg
- Protein: 27g
- Iron: 14% DV
- Zinc: 36% DV
Steak vs. Other Protein Sources
While steak is an excellent source of protein, it's useful to compare it to other protein-rich foods. Chicken breast, for example, is often considered the meat with the highest protein content, offering around 31 grams of protein per 100 grams. Other meats like turkey breast, pork loin, and fish also provide significant amounts of protein.
Here’s how other meats compare in protein content per 100 grams when cooked without skin or other added fat:
- Turkey breast: ~30 grams of protein
- Lean beef: ~26-27 grams of protein
- Pork loin: ~26 grams of protein
- Lamb: ~25 grams of protein
- Fish (such as tuna or salmon): ~22-30 grams of protein, depending on the type
Cooking Methods and Protein Retention
The way you cook your steak can influence its nutritional content. Grilling, broiling, or pan-searing with minimal added fat are ideal methods. These techniques preserve the protein content without significantly increasing fat intake.
While steak and other meats do lose some protein when cooked, it's not a significant amount. Rather, the main changes that occur during cooking are related to water content and fat, rather than a major reduction in protein.
- Water loss: Cooking steak causes it to lose water, which can concentrate the protein in a smaller portion. For example, a 200g piece of raw steak may weigh around 150g after being cooked, but the protein content stays roughly the same, so it's more concentrated in the cooked steak.
- Fat loss: Some of the fat in the steak will melt and drip off during cooking, depending on the cut and method used. This can reduce the overall fat content in the cooked steak, making it leaner.
- Minimal protein breakdown: Protein in steak is stable at typical cooking temperatures, so there’s not a significant loss of protein itself during cooking. However, overcooking can cause the steak to become tough, as the proteins tighten and expel moisture, which can lead to a slight reduction in protein concentration.
Portion Control and Balanced Diet
While steak can be a healthy addition to your diet, moderation is key. Overconsumption, especially of fattier cuts, can lead to health issues due to high saturated fat and cholesterol levels. A healthy serving of steak is typically around 85-115g (3-4 ounces).
It's important to rotate your protein sources and ensure a balanced intake of essential nutrients, vitamins, and minerals. Consuming too much protein without enough fiber can lead to digestive issues.
Healthy Ways to Enjoy Steak
There are several ways to enjoy steak while maintaining a healthy and balanced diet:
- Choose Lean Cuts: Opt for leaner cuts like sirloin, filet mignon, top round, skirt steak, or flank steak.
- Control Portion Size: Stick to a healthy serving size of around 85-115g.
- Use Healthy Cooking Methods: Grill or broil your steaks to allow fat to drip away. If pan-frying, use a minimal amount of olive oil or a non-stick pan.
- Enhance Flavor Without Extra Fat: Use marinades or spice rubs instead of heavy sauces. Healthy options include olive oil, lemon, garlic, herbs, balsamic vinegar, Dijon mustard, and honey.
- Pair with Nutrient-Dense Sides: Serve your steak with salads, roasted vegetables, or whole grains like quinoa, brown rice, farro, or barley.