Dukan Diet: Lean and Extra Lean Beef Cuts

I put this post together after I came across an article which was listing 29 cuts of beef that the USDA (United States Department of Agriculture) considered lean.  These 29 cuts although higher in fat content than skinless chicken breast were all lower in fat content than skinless chicken thighs.


To meet the USDA guidelines of “lean” a 3 ounce serving of cooked beef with all visible fat removed has to have less than:

  • 4.5 grams of saturated fat
  • 10 grams of total fat
  • 95 mg of cholesterol

There are a few cuts of beef which are able to meet the USDA guidelines of” extra lean” and to do this a 3 ounce serving of cooked beef with all visible fat removed would have to have less than:

  • 2 grams of saturated fat
  • 5 grams of total fat
  • 95 mg of cholesterol

 29 Lean Cuts of Beef – Listed in Order of Lowest Fat Content

1 and 2 ~ Eye Round Roast and Steak (Extra Lean) ~ 4.0 g total fat content 

3 ~ Sirloin Tip Steak (Extra Lean) ~ 4.1 g total fat content 

4 and 5 ~ Top Round Roast and Steak (Extra Lean) ~ 4.6 g total fat content 

6 and 7 ~ Bottom Round Roast and Steak (Extra Lean) ~ 4.9 g total fat content al fat 

8 ~ Top Sirloin Steak (Extra Lean) ~ 4.9 g total fat content 

9 ~ Brisket, Flat Half ~ 5.1 g total fat content

10 ~ 95% Lean Ground Beef ~ 5.1 g total fat content

11 and 12 ~ Round Tip Roast and Steak~ 5.3 g total fat content

13 ~ Round Steak~ 5.3 g total fat content

14 ~ Shank Cross Cuts~ 5.4 g total fat content

15 ~ Chuck Shoulder Pot Roast ~ 5.7 g total fat content

16 and 17 ~ Sirloin Tip Center Roast and Steak ~ 5.8 g total fat content

18 ~ Chuck Shoulder Steak ~ 6.0 g total fat content

19 ~ Bottom Round (Western Griller) Steak ~ 6.0g  total fat content

20 ~ Top Loin (Strip) Steak~ 6.0 g total fat content

21 and 22  ~ Shoulder Petite Tender and Medallions~ 6.1 g total fat content

23 ~ Flank Steak ~ 6.3 g total fat content

24 ~ Shoulder Center (Ranch) Steak ~6.5 g total fat content

25 and 26 ~ Tri-tip Roast and Steak ~ 7.1 g total fat content

27 and 28 ~ Tenderloin Roast and Steak ~ 7.1 g total fat content

29 ~  T-bone steak ~ 8.2 g total fat content

For the same size servings Skinless Chicken Breast contains just 3 g total fat content and Skinless Chicken Thighs contain 9.2 g total fat content.

To help you identify which parts of the cow the beef cuts comes from I’ve provided two diagrams below showing the US and UK Beef Cuts which although similar are not the same.

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