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Which Cut of Steak Has the Most Fat

Which Cut of Steak Has the Most Fat? Answered

Last Updated on February 16, 2024 by Shari Mason

Numerous varieties of beef cuts are today offered in the market, such as rib eye steak, New York strip steak, Filet Mignon steak, among others.

Did you know that the popular cuts of beef steak often have a high-fat content, making them extra tasty and an exceptionally in-demand order at many restaurants—but which cut of steak has the most fat?

Read on to learn the fattiest cuts of steak, including the benefits of eating fatty steaks.

Top 8 Fattiest Cut of Steak

1. Ribeye Steak

Ribeye Steak on top of a Butcher Paper

Ribeye steak, also known as rib roast or prime rib steak, is a very marbled cut of beef from the cow’s rib section and is the fattiest steak on our list. 

Ribeye steaks are one of the most tender, flavorful, and juicy cuts of steak. Its substantial fatty layers help retain its juiciness and texture whether you slow-roast or pan-sear its red meat. 

Approximate nutritional facts of rib-eye steak:

  • Calories: 291
  • Total Fat: 22 grams
  • Saturated Fat: 10 grams
  • Protein 24 grams

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2. Skirt Steak

Skirt steak, or flank steak, is an extended, thin cut of lean meat from the cow’s diaphragm muscle.

It has a rich, beefy flavor and is often used in Mexican and Latin American cuisine, where it is grilled or seared and thinly sliced for use in fajitas, tacos, and more.

Approximate nutritional facts about skirt steak:

  • Calories: 220
  • Total Fat: 12 grams
  • Saturated Fat: 5 grams
  • Protein: 26 grams

Find out how long to cook t-bone steak in oven at 400 here.

3. New York Strip

New York strip steak, or sirloin tip in the UK or strip loin in Canada, is a very tough cut and one of the fattiest beef cuts from the cow’s short loin section.

It has substantial intramuscular fat, less than rib eye steak or T-bone steak, yet is known for its tenderness, rich flavor, and beefy notes.

Approximate nutritional facts of New York strip steak:

  • Calories: 308
  • Total Fat: 22 grams
  • Saturated Fat: 9 grams
  • Protein: 26 grams

4. T-Bone Steak

T-bone steak is another cut of beef from the cow’s short loin section and includes a T-shaped bone with meat on either side.

T-bone steak is known for its tenderloin and strip steak portions and is often grilled or broiled to achieve a charred crust on the outside and a juicy, flavorful interior.

Approximate nutritional facts of T-bone steak:

  • Calories: 247
  • Total Fat: 16 grams
  • Saturated Fat: 6 grams
  • Protein: 24 grams

5. Porterhouse Steak

Porterhouse Steak on top of Wooden Table

Porterhouse steak is a fatty steak cut from the cow’s short loin section and includes a T-shaped bone with a larger portion of the tenderloin on one side and a smaller portion of the strip steak on the other.

Porterhouse steaks are similar to T-bones but have a more significant portion of tenderloin, making it a more substantial cut of meat.

Approximate nutritional facts of porterhouse steak:

  • Calories: 247
  • Total Fat: 16 grams
  • Saturated Fat: 6 grams
  • Protein: 24 grams

6. Filet Mignon

Filet mignon steak, or beef tenderloin, is a cut of lean meat from the cow’s tenderloin section, which has a scarce connective tissue and gives off tenderness, buttery texture, and mild flavor. 

“My favorite animal is steak.”

― Fran Lebowitz, American author, Public Speaker & Occasional Actor

The perfectly cooked slab of this juicy tenderloin meat is brutal to turn down and is often considered a luxurious cut of steak.

Approximate nutritional facts of filet mignon steak:

  • Calories: 267
  • Total Fat: 17 grams
  • Saturated Fat: 7 grams
  • Protein: 26 grams

7. Flap Steak

Flap steak, or bottom sirloin butt, is a cut of beef from the cow’s bottom sirloin section known for its intense beefy flavor and loose, coarse grain.

It is relatively thin and long-cut and has a flavor somewhere near skirt steak. It is best cooked quickly over high heat, making it ideal for grilling, broiling, or pan-searing.

Approximate nutritional facts of flap steak:

  • Calories: 263
  • Total Fat: 15 grams
  • Saturated Fat: 2 grams
  • Protein: 29 grams

8. Chuck Eye Steak

Chuck Eye Steak on a White Table

Chuck eye steak, also called poor man’s rib eye, is a cut of beef from the cow’s shoulder or primal chuck section.

It is known for its rich, beefy flavor and tenderness, which can be similar in taste to a ribeye steak as well as appearance, but is generally more affordable.

Approximate nutritional facts of chuck eye steak:

  • Calories: 274
  • Total Fat: 20 grams
  • Saturated Fat: 9 grams
  • Protein: 25 grams

Benefits of Eating Fatty Cuts of Steak

Fatty cuts of steak pack a good amount of essential vitamins and minerals such as protein, iron, zinc, potassium, and more.

It is also a good energy source since it contains B vitamins and more calories than lean cuts like sirloin tip side steak, top sirloin steak, top round steak cut, or top round roast. 

In addition to energy, the fat content in the fattiest cuts of beef increases satiety [1], which can keep you feeling fuller for longer and help when trying to lose weight.  

Tips & Tricks When Cooking a Fatty Steak

  • Let the steak rest for a few minutes at room temperature before cooking. It allows the meat to be cooked more evenly.
  • Let the steak rest for a few minutes after cooking. It allows the juices to be absorbed and redistributed throughout the meat, resulting in a tender, juicy steak.
  • Season the steak with a generous amount of salt and pepper or any preferred herbs and spices. The fat layers will help distribute the flavors inside out.
  • Check the steak’s internal temperature using a meat thermometer to help ensure it is cooked to your desired doneness of the meat.

FAQs

What has more fat, sirloin or NY strip?

NY strip steak generally has more fat content than sirloin. NY strip is well-known for its marbling or intramuscular fat dispersed throughout the meat, while sirloin is a leaner cut of beef.

Does steak have unsaturated fat?

Yes, the fattiest cut of steak, and even lean-cut ones, has unsaturated fat [2], which includes monounsaturated and polyunsaturated fats. 

What’s the best steak to eat on a keto diet?

Ribeye is the best steak on a keto diet because it is high in fat and free of carbohydrates, which is perfect if you want to increase fat intake while minimizing carb intake. 

What grade of beef has the most fat?

The grade of beef with the most fat is prime grade beef, as determined by the amount of marbling, texture, and tenderness of its meat.

It usually comes from younger, well-fed cattle and has more intramuscular fat, giving it a richer flavor and a more tender texture.

In a Nutshell

The higher fat content or marbled with intramuscular fat in cuts of steak largely contributes to a more tender and richer meat flavor.

But you must always consider that it still varies depending on the quality and grade of the red meat, the animal’s diet, and how it is cut and prepared.

Finally, eating the fattiest cuts of steak offers several vitamins and minerals for our bodies. 

However, it is still recommended to consume in moderation to prevent developing possible health problems.

References:

  1. https://www.healthline.com/nutrition/15-incredibly-filling-foods
  2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
Shari Mason

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