Want Beef? Here’s a Steakhouse Mini Cheat Sheet

steakhouse-graphicIf you’re watching your weight, beef can be a good choice – just be aware of portion size and which are the least fatty cuts of meat.  Here’s a mini cheat sheet:

The USDA defines a lean cut of beef as a 3.5 oz serving (about 100 grams) that has less than:

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

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

Twenty-nine cuts of beef qualify as lean or extra lean. Of those 29 cuts of beef, here are the cuts that 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

Some Calorie Saving Beef Tips

  • “Round” or “loin” are the words to look for when you want the leanest cut of meat (for instance:  top round, sirloin, top loin, tenderloin, eye round).
  • “Cut” refers to the part of the animal the “cut” of meat has been taken from. Leaner cuts usually come from the hip or hindquarter.
  • If you don’t stick to the extra-lean cuts like top round and top sirloin, go for lean cuts like strip, tenderloin, T-bone, and shoulder.
  • Think carefully about ordering ribeye or skirt steaks.  They’re usually marbled – which means there’s fat throughout the meat.
  • In restaurants your safest bet is to ask for smaller portions of leaner cuts of meat.

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