The Healthiest Cuts of Red Meat: Protein and Peace of Mind

ByMorgan Eye

Updated June 06, 2025

What Makes a Cut of Red Meat Actually “Healthy”?

The conversation around red meat and wellness is changing. It’s no longer about cutting it out completely—it’s about making more thoughtful decisions. The healthiest options are those lower in saturated fat, high in protein, and rich in essential nutrients like zinc, iron, and B vitamins.

Cuts from the round and loin sections of the cow tend to be naturally leaner. These muscles work more, so they store less fat compared to marbled cuts from the rib or chuck. That’s a win for your heart—and your cholesterol levels.

When you’re browsing meat at the store or planning meals with your health in mind, the best options tend to show up in every conversation about red meat nutrition. Whether you’re concerned about cholesterol, weight, or just eating cleaner, the right cuts can make a big difference.

Which Red Meat Cuts Stand Out for Nutrition?

Let’s start with top sirloin. It’s a solid all-around choice: flavorful, fairly tender, and lower in fat than most steakhouse favorites. A small, 3-ounce cooked portion gives you about 25 grams of protein, iron for energy, and less saturated fat than fattier cuts like T-bone or ribeye. For a deeper dive on sirloin nutrition, check out our other article: Sirloin Steak Nutrition Facts: Is This Lean Cut as Healthy as it is Delicious?

Another star in the lineup is eye of round. It’s lean to the point of being almost fat-free, yet still offers plenty of flavor—especially when sliced thin or slow-cooked. It’s often overlooked, but for those tracking their red meat nutrition, it’s a top-tier pick.

Then there’s tenderloin, or filet mignon. Yes, it’s seen as a luxury cut, but it also happens to be one of the leanest—especially when trimmed well. You get all the tenderness without the extra fat.

Even lean ground beef can work if you’re mindful of the label. Choosing 90% lean or higher gives you the flexibility of classic comfort food (think burgers or meatballs) without the high saturated fat content of standard ground chuck.

Each of these options is part of the short list when dietitians and heart health experts talk about the healthiest red meat cuts to keep in rotation.

How to Prepare Red Meat the Smarter Way

The cut matters—but so does what you do with it.

Grilling or broiling instead of frying helps you skip the added fats. Trimming away any visible fat before cooking takes it a step further. And seasoning with spices or herbs (instead of heavy sauces or butter) keeps things flavorful but light.

Don’t overlook what’s on the plate alongside your steak, either. Pairing red meat with high-fiber foods like beans, roasted vegetables, or quinoa can help support heart health and digestive balance. It also makes your meal feel more filling and complete.

And yes, portion size is a game-changer. While it’s easy to go for a 12-ounce steak, a truly balanced serving is closer to 3–4 ounces—roughly the size of your palm. That’s enough to get the nutrients you need without going overboard.

If you’re focused on heart health, weight management, or boosting energy, working in the right red meat cuts (without overdoing them) is a strategy worth considering.

A Final Thought

Red meat doesn’t have to be a guilty pleasure. With the right cuts and smart preparation, it can be a meaningful part of a nutrient-dense, health-forward eating plan. Lean choices like sirloin, eye of round, tenderloin, and extra-lean ground beef are favorites for a reason—they deliver protein and essential minerals with much less fat than their heavier counterparts.

If you’re curious about the relationship between red meat and your health, these cuts are a great place to start making informed, confident decisions.