The Leanest Cuts of Beef

Do you enjoy red meat and beef, but want to keep a healthful balance and try to stick to the leaner cuts of of beef? Here's the low down on the leanest cuts of beef.

Government Meat Grading - U.S.D.A
Be aware that the U.S.D.A grading scale emphasizes tenderness and flavor at the highest grades (Prime). More flavor and more tender means higher levels of fat content.

• U.S.D.A Prime - Most tender cut, highest fat content
• U.S.D.A Choice - Very tender cut, less fat content than Prime, most common grade sold
• U.S.D.A Good - Less fat, needs tenderizing
• U.S.D.A Commercial - From older animals, tougher meat
• U.S.D.A Utility, Cutter and Canner - lowest grade of beef

To strike a reasonable balance between flavor and health, the challenge is to find cuts of beef that are generally lean and good quality, but have enough fat content to promote flavor and tenderness.

The Leanest Cuts of Beef

• Eye of the Round
• 143 Calories
• 4.2 grams of fat
• 1.5 grams of saturated fat
• 58 milligrams cholesterol

 

• Top Round
• 153 Calories
• 4.2 grams of fat
• 1.4 grams of saturated fat
• 72 milligrams cholesterol

 

• Round Tip
• 157 Calories
• 5.9 grams of fat
• 2.1 grams of saturated fat
• 69 milligrams cholesterol

 

• Top Sirloin
• 165 Calories
• 6.1 grams of fat
• 2.4 grams of saturated fat
• 76 milligrams cholesterol

 

• Top Loin
• 176 Calories
• 8.0 grams of fat
• 3.1 grams of saturated fat
• 65 milligrams cholesterol

 

• Tenderloin
• 179 Calories
• 8.5 grams of fat
• 3.2 grams of saturated fat
• 72 milligrams cholesterol

 

A Few More Lean Beef Facts and Tips

• Hamburger is the most popular meat purchased in the U.S. Unfortunately for the diet conscious, hamburger meat typically contains more saturated fat per ounce than any other meat sold.

 

• The most tender chuck steak is the "first cut", which may also be called the "blade cut". A small piece of white cartilage near the top of the steak is a good indication you have a "first cut".

 

• The "Eye of the Round" steak is normally cut into two pieces. Look for the roast that has the same diameter at both ends. This will be the "first cut" and the most tender.

 

• Try to buy "Round Steak" in uneven "oyster-cut" shapes. These will be the "first cuts" and will be closer to the sirloin.