5 Healthiest Cuts of Steak, According to an RD

A healthy diet is often a well-rounded diet. And eating nutritiously may mean indulging in steak every so often. Steak is known for being high in protein and iron, but also high in fat, making it more of a sometimes food than a balanced source of nutrients at every meal (beans, however, make the cut for that). Steak can be indulgent without being too unhealthy—especially if you choose the right cuts of red meat that make having a piece worthwhile. 

Many opt for ground beef that’s leaner, that is 90% lean or higher, and the same can go for steak. The less fat (think, a marbled ribeye), the healthier a cut is considered. Beef fat is saturated fat (that is, fats that are solid at room temperature). Eating saturated fat can raise LDL cholesterol levels and can increase the risk of heart disease. While a standard American portion of steak is about 8 ounces (or larger), the American Heart Association suggests that a healthy portion of cooked meat is 3 ounces, or about the size of an adult palm. You can fill out your plate with healthy greens, whole grains, legumes, and more to make the most of a steak dinner, even if you pick the healthiest cut. Everything in moderation! Here’s the healthiest cut of steak to enjoy. 

The Healthiest Cut of Steak

Selecting the healthiest cut of steak to enjoy at a restaurant or at home can be an important choice for your overall nutrition. As a general rule, cuts with less fat are considered to be healthier. 

“The leanest and healthiest beef cuts include round steaks, like eye round, top round, and bottom round, as well as top sirloin and chuck shoulder,” says registered dietitian Jacqueline Gomes. “These cuts are nutrient-dense, provide essential nutrients, and are an excellent source of protein. Additionally, these cuts are naturally lower in total fat and saturated fat compared to cuts like ribeye or brisket, for example.” 

Anything considered a “lean cut” is a healthier choice. The National Cattlemen’s Beef Association (basically America’s PR agency for red meat), considers lean cuts to contain  10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol per 100 grams.

How to Cook a Healthy Steak

While making the healthier choice should be easy, those beautifully marbled pieces of beef can cook up nicely and perhaps seem more tempting than a leaner cut. Still, there are plenty of ways to cook lean beef easily and deliciously. “For tougher cuts of lean beef, like bottom round or chuck shoulder, I prefer cooking them low and slow using methods like braising, sous vide, or a in a slow cooker,” Gomes says. “This helps break down tough fibers and keeps the meat moist. If you’re planning to grill or sear your steak, marinating it beforehand is a great way to enhance tenderness and flavor.”

For an indulgent lean cut, try tenderloin—a pricey but delicious favorite of Gomes’. “It’s the most tender cut of lean steak with a delicate flavor, perfect for simple preparation,” she says. “Season it with salt and pepper, sear it in a cast-iron skillet, and pair it with a big salad or seasonal veggies for a healthy, satisfying meal.” Beef tenderloin can easily serve a crowd as a roast or be sliced into individual filets.