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Photo: Koval Nadiya/Getty ImagesA balanced diet often includes a variety of foods, and indulging in steak occasionally can be part of that. While steak is rich in protein and iron, it's also high in fat, making it a treat rather than a daily nutrient source (unlike beans, which are more consistent). When chosen wisely, steak can be a flavorful yet not overly unhealthy option, especially if you pick lean cuts that provide good value for your indulgence.
Many people choose leaner ground beef, such as 90% lean or higher, and the same principle applies to steak. The healthier a cut, the less fat it contains (think of cuts like a lean ribeye). Beef fat is saturated fat, which is solid at room temperature, and consuming too much can raise LDL cholesterol and increase the risk of heart disease. While an average portion of steak in America is about 8 ounces or larger, the American Heart Association recommends a healthy serving size of cooked meat around 3 ounces, roughly the size of an adult's palm. To balance out your plate, consider adding healthy greens, whole grains, and legumes for a well-rounded meal, even with the healthiest cut of steak. Moderation is key! Here's the best steak cut for a healthy treat.
The Healthiest Steak Cut
Choosing the healthiest steak, whether dining out or preparing it at home, is a key decision for your nutrition. Generally, leaner cuts are seen as the healthier options.
According to registered dietitian Jacqueline Gomes, "The leanest and most nutritious beef cuts include round steaks such as eye round, top round, and bottom round, along with top sirloin and chuck shoulder. These cuts are packed with nutrients, provide essential protein, and have less fat compared to richer cuts like ribeye or brisket."
Any cut classified as "lean" is typically considered a healthier choice. The National Cattlemen’s Beef Association (America’s main organization for promoting red meat) defines lean cuts as containing no more than 10 grams of total fat, 4.5 grams or less of saturated fat, and under 95 mg of cholesterol per 100 grams.
How to Prepare a Healthy Steak
Although choosing the healthier option should be straightforward, those marbled cuts of beef can appear irresistible, cooking up beautifully and tempting you more than leaner alternatives. However, there are many ways to prepare lean beef in a tasty and simple manner. "For tougher lean cuts such as bottom round or chuck shoulder, I prefer to cook them slowly over low heat using techniques like braising, sous vide, or in a slow cooker," says Gomes. "This method helps break down tough fibers and keeps the meat moist. If you’re grilling or searing your steak, marinating it first is a great way to boost both tenderness and flavor."
For a luxurious lean cut, consider tenderloin—a pricey yet delicious favorite of Gomes. "It's the most tender lean steak cut with a subtle flavor, perfect for simple preparation," she explains. "Just season it with salt and pepper, sear it in a cast-iron skillet, and pair it with a hearty salad or seasonal vegetables for a wholesome, satisfying meal." Beef tenderloin can also be easily served as a roast for a crowd or sliced into individual filets.
