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Leaner cuts of meat have a higher protein content and are lower in fat. Thus, they also contain fewer calories. This guide presents 20 protein-dense lean cuts of meat, alongside their calorie, fat, and protein content.
Even the leanest cuts of beef can be bad for your weight and health if you prepare them in unhealthy ways. Here are a few simple tips to control the fat: Trim it. Cut off any solid fat that you can see before you cook the meat. Then remove any leftover fat you can see before eating it. Drain it.
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.
The Leanest and Fattiest Beef Cuts for the Best Steak. We break down the leanest cuts of steak (and the fattiest), so you can make informed decisions and choose the healthiest cut for you....
Most of the time, the cuts you want to opt for are the leanest ones, which are lower in fat but just as delicious and even more nutritious. According to the USDA, beef is defined as “lean” when a 3.5oz serving contains fewer than 5g of total fat, 2g of saturated fat, and 95 mg of cholesterol.
To eat healthy, you want to buy the leanest cuts of meat. Lean meat options deliver flavor without containing a lot of marbled fat. You’ll also be getting more bang for your buck, since lean meats contain more protein per pound than fattier meats.
The USDA defines an extra-lean cut of beef as a 3.5-ounce serving (about 100 grams) that contains less than: 5 grams total fat. 2 grams saturated fat. 95 milligrams cholesterol. You also might see words that describe grades of beef on meat packages. Grades include Prime, Choice and Select These are not the same as "lean" and "extra lean" labels.
1. Top Round Steak. The top round steak is a super lean cut of beef, according to the USDA nutrition data. It’s got a decent beefy flavor, but it’s very tough. Because it’s so low in fat, you can’t cook it like a regular steak. Fast and high heat will just make it very tough. The trick is to go low and slow.
These lean cuts of steak are perfect for weeknights when you’re looking to stay on the straight and narrow. Exactly how they compare in calories, total fat, saturated fat, and protein is listed below. Plus, we dig into how to prepare them to maximize flavor and texture. Per 8 oz Portion Size. Calories.
Tenderloin (eye fillet) Tenderloin (or eye fillet) has very little intramuscular fat, and is the tenderest muscle in the animal, which makes it typically very sought-after. Recommended cooking method: Grill as a steak, and great as steak tartare. Low to medium marbling, with external fat. Eye round (girello)