The Best & Worst Cuts of Steak—Ranked by Nutrition

The Best & Worst Cuts of Steak—Ranked by Nutrition | XpertsReviews.com

Whether it’s grilling season or not, steak is a meat lover’s favorite. In fact, nearly half of Americans report eating steak at least once a week, according to a survey by the National Beef Breeders Association. But when it comes to steak nutrition, different cuts offer different levels of health benefits or risks. So, what is the healthiest cut of steak and how does red meat fit into a healthy diet?

Steak is rich in essential nutrients and is an excellent source of protein. Registered dietitian Lara Clevenger, MSH, RDN, CPT tells us that steak provides “healthy fat-soluble vitamins, iron, and vitamin B12,” making even fattier cuts like rib-eye a nutrient-rich choice when eaten in moderation.

Although steak is an excellent source of nutrients, the amount and frequency with which you eat it makes a difference in your health. THE American Institute for Cancer Research recommends limiting red meat consumption to 18 ounces per week to reduce cancer risk. Opting for leaner cuts and controlling portions can help you enjoy steak as part of a balanced diet.

To help you choose the healthiest cut of steak, we’ve ranked 11 popular options from best to worst, based on calories, total fat, and saturated fat. Read on to learn more about steak nutrition and for more tips, don’t miss the 5 Healthiest Meats to Eat, According to Dietitians.

Every Cut of Steak, Ranked by Nutrition, Best to Worst

The healthiest cut of steak: London Fence

London Grill
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Nutrition (per 100 gram serving):
Calories: 216
Fat: 7 g (Saturated fat: 3 g)
Sodium: 45mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 36g

Superior round steaks, also known as London Fenceare a high-protein, low-fat option that is often considered one of the healthiest cuts of steak. With just 7 grams of fat per serving and 36 grams of protein, they’re a lean choice for those watching their fat intake.

However, these cuts can be difficult due to their origin in well-used muscles, so good preparation is essential. For a tender, juicy London Broil, follow the name’s suggestion: grill or braise it low and slow to break down the tough muscle fibers.

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New York strip steak

New York strip steakNew York strip steak
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Nutrition (per 100 gram serving):
Calories: 150
Fat: 6 g (Saturated fat: 3 g)
Sodium: 45mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 23g

A New York Strip is one of the leanest cuts of steak and also high in protein with 23 grams per 100 grams, or a 3.5 ounce serving. You may also see this cut called Kansas City steak, hotel style steak, top loin, or shell steak. Even without the high amount of fat, it has a buttery texture and full flavor.

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Bottom Round Steak

bottom round steakbottom round steak
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Nutrition (per 100 gram serving):
Calories: 191
Fat: 8 g (Saturated fat: 3 g)
Sodium: 57mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 27.2g

For a low-fat, high-protein cut, try Bottom round steak. With only 8 grams of total fat and just 3 grams of saturated fat, a 100-gram or 3.5-ounce serving provides only 14% of your total recommended limit of saturated fat. These are great cuts to marinate and serve with the family, allowing you to easily serve a healthy 3-5 ounce serving.

Filet mignon

filet mignonfilet mignon
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Nutrition (per 100 gram serving):
Calories: 217
Fat: 10 g (Saturated fat: 4 g)
Sodium: 58 mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 30g

Filet mignon is a very lean cut of beef and contains less fat than other cuts like rib-eye or T-bone steak,” explains Wan Na Chun, MPH, RD, CPT from One Pot Well-being. Although it has a reputation for being a lean cut, filet mignon gets its tender buttery texture and juicy flavor from 10 grams of fat, including 4 grams saturated. This low fat content may make it a healthier option for those looking to reduce their intake of saturated fat, too much of which is associated with an increased risk of heart disease, Chun adds.

Top sirloin

top sirlointop sirloin
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Nutrition (per 100 gram serving):
Calories: 219
Fat: 11 g (Saturated fat: 4 g)
Sodium: 58 mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 29g

Top sirloin is a very versatile cut of steak, relatively economical, flavorful grilled and also quite low in fat with only 11 grams total and 4 grams of saturated fat per 100 gram serving. The fat content may change depending on the cut and variation you select, but overall it’s one of the healthiest tender cuts.

Flat iron steak

flat iron steakflat iron steak
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Nutrition (per 100 gram serving):
Calories: 228
Fat: 14 g (Saturated fat: 5 g)
Sodium: 78mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 25g

A Flat iron steak is also known as boneless Top Chuck steak because it is taken from the top blade. Although it is not a very tough cut of meat, it is less fatty and has a tough section of cartilage that needs to be removed. “These cuts tend to be less expensive, and their low, slow cooking brings out their rich collagen, adding flavor without the need for a lot of extra fat,” explains Céline Thompson, MS, RDN.

Flank Steak

flank steakflank steak
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Nutrition (per 100 gram serving):
Calories: 196
Fat: 13 g (Saturated fat: 4 g)
Sodium: 49mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 20g

“Packed with flavor, this lean cut provides a dose of protein without breaking the bank,” says Jessie Hulsey, RD, LDa dietitian based in Atlanta. Each 100 gram serving of Flank Steak contains only 4 grams of saturated fat, the equivalent of 18% of the recommended daily limit. “It’s not only a budget-friendly option, but also an excellent source of protein, iron and B vitamins, essential for a balanced diet,” adds Hulsey.

Skirt steak

skirt steakskirt steak
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Nutrition (per 100 gram serving):
Calories:253
Fat: 15 g (Saturated fat: 6 g)
Sodium: 63 mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 29g

Skirt steak is higher in protein than many other cuts while containing only 6 grams, or 27% of the DV, of saturated fat per 100-gram serving. Although it is leaner than many other cuts of steak, it still contains 15 grams of fat per serving. The higher percentage of muscle in this meat adds more protein but also adds a bit more toughness compared to cuts that are even higher in fat and lower in protein.

T-Bone and Porterhouse Steaks

steak on the bonebone-in steak
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Nutrition (per 100 gram serving):
Calories: 250
Fat: 18 g (Saturated fat: 7 g)
Sodium: 54 mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 21g

Also known as Porterhouse or King steak, this cut has a distinctive “T” dividing a New York strip and a filet mignon. Each 3-ounce serving contains 7 grams of saturated fat, or 32% of the DV. However, a T-bone steak is rarely served in such a small size, as a typical T-bone weighs between 12 and 18 ounces, the maximum amount of red meat it is recommended to eat in an entire week.

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Delmonico Steak (Chuck Eye)

chuck eye steakchuck eye steak
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Nutrition (per 100 gram serving):
Calories: 235
Fat: 17 g (Saturated fat: 7 g)
Sodium: 60 mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 21g

Each 3.5-ounce serving of Delmonico or Chuck Eye Steak contains 17 grams of fat and 7 grams of saturated fat. Although this is only 32% of the DV for saturated fat, a typical serving of Delmonico is closer to 10 ounces, which is just under 100% of the recommended limit for saturated fat. Ask for a smaller portion of this tender piece of steak or order it to share.

The unhealthiest steak: Rib-eye steak

ribeye steakribeye steak
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Nutrition (per 100 gram serving):
Calories: 289
Fat: 22 g (Saturated fat: 10 g)
Sodium: 361mg
Crabs: 0 g (Fiber: 0 g, Sugar: 0 g)
Protein: 24g

There’s a reason why this rich-tasting steak is so sought-after (and tops our unhealthiest list). From a steak nutritional standpoint, ribeye is one of the most indulgent cuts, known for its high fat content. Sold as prime rib when served as a rib roast or Tomahawk when left on the bone, it is heavily marbled with fat, making each bite rich and juicy. Each 100 gram (approximately 3.5 ounce) serving of ribeye steak contains 10 grams of saturated fat, or almost 50% of recommended daily limit.

While you don’t have to avoid this steak completely, avoid the 16-ounce portions often sold in restaurants and instead choose a reasonable 3- to 5-ounce portion.

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This story has been updated to include additional entries, fact checking and revision.

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