Cuts of beef: A guide to the leanest selections

Whether you're watching your health or your weight, you can still enjoy beef on occasion. This guide points you to the leanest options.

By Mayo Clinic staff

The tastiest cuts of beef are often the ones with more fat. But when you're concerned about your health or you're trying to watch your weight, you want the leanest cuts of beef. You don't necessarily have to sacrifice flavor by choosing lean cuts of beef, though. Use this guide on cuts of beef to make smart choices.

Nutrition labels for cuts of beef

Wondering which cuts of beef are the leanest? Check the label. The labels on cuts of beef are considered nutrition claims, so they're subject to government regulations. The U.S. Department of Agriculture (USDA) regulates whether cuts of beef can be labeled as "lean" or "extra lean" based on their fat and cholesterol content.

Lean cuts of beef
The USDA defines a lean cut of beef as a 3.5-ounce serving (about 100 grams) that contains less than:

  • 10 grams total fat
  • 4.5 grams saturated fat
  • 95 milligrams cholesterol

Extra-lean cuts of beef
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

Note that these nutrition labels aren't the same as grading beef. Grading beef is a voluntary program under the USDA that manufacturers can use to judge the perceived quality of their product.

Selecting cuts of beef

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Cuts of beef Cuts of beef

Twenty-nine cuts of beef now meet the USDA's regulations to qualify as lean or extra lean. Of those 29 cuts of beef, these are considered extra lean:

  • Eye of round roast or steak
  • Sirloin tip side steak
  • Top round roast and steak
  • Bottom round roast and steak
  • Top sirloin steak

If you still have questions about which cuts of beef are lean or extra lean, ask your butcher or grocer. If you're dining out, ask the restaurant server or chef for recommendations for lower fat options. But keep in mind that the same cuts of beef can have different names. For example, a boneless top loin steak may also be called a strip steak or club sirloin steak.

Other tips when choosing cuts of beef:

  • Choose cuts that are graded "Choice" or "Select" instead of "Prime," which usually has more fat.
  • Choose cuts with the least amount of visible fat (marbling).
  • When selecting ground beef, opt for the lowest percentage of fat.
  • Limit consumption of beef organs, such as liver, to about 3 ounces (85 grams) a month since organ meat is high in cholesterol.
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References
  1. 21 Code of Federal Regulations 101.62 Nutrition Labeling of Food. National Archives and Records Administration; 2008:114. http://edocket.access.gpo.gov/cfr_2008/aprqtr/pdf/21cfr101.62.pdf. Accessed Oct. 4, 2010.
  2. Meat, poultry and fish. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=4627. Accessed Oct. 4, 2010.
  3. Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 3rd edition. Hoboken, N.J.: John Wiley & Sons; 2006.
  4. The Encyclopedia of Foods: A Guide to Healthy Nutrition. San Diego, Calif.: Academic Press; 2002.
  5. Beef: From farm to table. U.S. Department of Agriculture. http://www.fsis.usda.gov/factsheets/beef_from_farm_to_table/index.asp. Accessed Oct. 25, 2010.
  6. Twenty-nine ways to love lean beef. Cattlemen's Beef Board and National Cattlemen's Beef Association. http://www.beefitswhatsfordinner.com/leanbeef.aspx. Accessed Oct. 28, 2010.
  7. Hensrud DD (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 1, 2010.
  8. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 1, 2010.
  9. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 8, 2010.
MY01387 Nov. 19, 2010

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