Cuts of Beef Explained
Understanding Beef Nutrition Labels
Beef packaging shows labels that help shoppers compare fat and cholesterol levels in different cuts. In the United States, government guidelines define what counts as “lean” or “extra-lean.” A “lean” cut per 3.5-ounce serving (about 100 grams) has less than 10 grams of total fat, under 4.5 grams of saturated fat, and no more than 95 milligrams of cholesterol. “Extra-lean” cuts have under 5 grams total fat, no more than 2 grams saturated fat, and still no more than 95 milligrams cholesterol.
Some packages list grades like Prime, Choice, or Select. These grades show quality, not fat content, and depend on tenderness and marbling (white flecks of fat in the meat). Prime has the most marbling, followed by Choice, while Select usually has the least.
Table: USDA Definitions for Beef Labels
| Label | Total Fat (per 3.5 oz) | Saturated Fat (per 3.5 oz) | Cholesterol (per 3.5 oz) |
|---|---|---|---|
| Lean | Less than 10g | Less than 4.5g | Less than 95mg |
| Extra-lean | Less than 5g | Less than 2g | Less than 95mg |
When you shop for ground beef, check the lean percentage on labels. For example, 93% or 95% lean ground beef contains less fat than regular ground beef.
Picking the Best Lean Cuts
To keep meals lower in fat, choose cuts known for being lean. Common options include eye of round roast and steak, top round roast and steak, bottom round roast and steak, round tip roast and steak, and top sirloin steak. Chuck shoulder roast and loin steaks such as strip steaks (also called New York strip, club sirloin, or top loin steak) work well for lean eating.
Stores or regions may use different names for the same cut. For example, a boneless top loin steak might be labeled as strip steak, club steak, or New York strip. Look for cuts from the round or loin sections, which often have less visible fat. If you want more guidance, ask butchers or grocers for leaner options. In restaurants, you can request lean cuts or ask for trimming before cooking.
List: Common Lean and Extra-Lean Beef Cuts
- Eye of round roast/steak
- Top round roast/steak
- Bottom round roast/steak
- Round tip roast/steak
- Top sirloin steak
- Chuck shoulder or arm roast
- Top loin steak (strip steak, New York strip, club steak)
Cuts from Different Sections
| Section | Leaner Cuts |
|---|---|
| Loin | Tenderloin, top loin, strip steak, sirloin |
| Round | Eye of round, top round, bottom round |
| Chuck | Shoulder roast, arm roast, blade steak |
| Flank/Plate | Flank steak, skirt steak |
| Rib | Some ribeye steaks (trimmed) |
Cuts from the loin and round are often leaner, while ribeye, t-bone, porterhouse, and brisket usually have more fat. For ground beef, pick packages with higher lean-to-fat ratios.
Making Lean Beef Healthy in the Kitchen
How you prepare beef can affect its fat content. Trim visible fat before cooking to keep extra fat out of your meal. After cooking ground beef, drain it in a colander or use a paper towel to blot away extra fat. Rinsing cooked beef with hot water lowers the fat even more. When making soups, stews, or beef stock, chill the liquid until the fat hardens on top, then skim it off.
Pick cooking methods that don’t add fat, like baking, grilling, broiling, or roasting. Avoid battering, deep-frying, or using heavy sauces. When making dishes like pot roast, stew meat, or meatballs, use vegetables and broth-based ingredients instead of cream or butter.
Simple Ways to Lower Fat in Beef Dishes
- Trim solid fat before and after cooking.
- After browning ground beef, make sure to drain it thoroughly and then blot it to remove excess moisture.
- Use herbs, spices, and vegetables for extra flavor.
- Choose healthy sides like beans, lentils, or salads.
Keeping Portions and Frequency Sensible
The amount of beef you eat matters, even if you choose lean cuts. Guidelines suggest adults eat up to about 26 ounces of cooked meat, poultry, and eggs combined each week. A typical beef serving is around 3 ounces cooked, about the size of a deck of cards.
For most meals, use beef as a side ingredient—such as slices on a salad or pieces in a stir-fry—rather than making it the main feature. Include a variety of protein sources for a balanced diet. Foods like fish, poultry, beans, lentils, nuts, seeds, and soy-based meals provide protein and nutrients with less saturated fat.
Sample Weekly Protein Sources
- Beef: Top sirloin, round steak, strip steak
- Poultry: Skinless chicken breast or turkey
- Fish: Salmon, trout, or cod
- Plant-Based: Lentils, black beans, chickpeas, tofu, almonds
Specialty meats like organ meat (liver, kidney) contain many nutrients but also have higher cholesterol and some vitamins. Eat these only sometimes, especially if you have special health needs.
