The lowest calorie steak you can buy is top round, coming in at roughly 127 calories per 3-ounce cooked serving with visible fat trimmed. Eye of round is nearly identical at 130 calories for the same portion. Both deliver around 25 grams of protein, making them some of the most protein-dense foods available.
The Leanest Steak Cuts Ranked
All calorie counts below are for a 3-ounce cooked serving (about the size of a deck of cards) with visible fat trimmed:
- Top round steak: 127 calories, 25g protein
- Eye of round steak: 130 calories, 3.3g total fat
- Sirloin tip side steak: 140 calories, 4.1g total fat
- Bottom round steak: 180 calories, 6g total fat
- Top sirloin steak: roughly 160–180 calories depending on grade
The pattern is straightforward: cuts from the round (the cow’s hind leg) are consistently the leanest because that muscle group does the most work and stores the least intramuscular fat. The Mayo Clinic lists eye of round, top round, bottom round, and top sirloin as the leanest selections overall.
Why Round Cuts Are So Low in Calories
Fat is what drives calorie counts in steak. A gram of fat contains 9 calories, while a gram of protein contains only 4. Eye of round has just 3.3 grams of total fat per serving, meaning only 30 of its 130 calories come from fat. Compare that to a ribeye, which can easily contain 15 to 20 grams of fat per serving, pushing the total well past 200 calories.
Round cuts come from muscles the animal uses constantly for walking and standing. That constant use builds lean muscle fiber and prevents fat from marbling through the meat. Cuts from less active areas, like the rib section, accumulate far more intramuscular fat, which is exactly what gives a ribeye its rich flavor but also its higher calorie count.
The Tradeoff: Tenderness and Flavor
There’s a reason the lowest calorie steaks aren’t the most popular ones at steakhouses. Less fat means less natural tenderness, less juiciness, and a milder beef flavor. Eye of round and top round can feel chewy or dry if you cook them the same way you’d cook a ribeye.
That doesn’t mean they have to be tough. These cuts do best with one of two approaches: cook them fast and hot to medium-rare (keeping the interior pink preserves moisture), or go low and slow with a braise or slow cooker to break down the connective tissue. Slicing against the grain also makes a noticeable difference in how tender each bite feels. Marinating for a few hours before cooking helps too, since acid-based marinades (citrus, vinegar, yogurt) soften the outer fibers.
Does Trimming Fat Actually Matter?
Yes, but perhaps not in the way you’d expect. Trimming the visible external fat before cooking removes a significant source of calories, and the numbers above all assume trimmed meat. What’s interesting is that research published in the Journal of Animal Science found that cooking a steak with its external fat cap still attached did not increase the calorie content of the lean meat itself. The fat doesn’t migrate inward during cooking. So if you leave the fat on while grilling for better flavor and juiciness, then cut it off before eating, you get the best of both worlds.
How to Pick the Right Low-Calorie Cut
Your best choice depends on how you plan to cook it. Top round and eye of round are nearly tied on calories, so the decision comes down to preparation. Eye of round is slightly more uniform in shape, making it easier to slice thin for stir-fries, sandwiches, or fajitas. Top round is a bit more versatile for grilling as a traditional steak, and it’s often sold as “London broil” at the grocery store.
Sirloin tip side steak sits in a sweet spot if you want something just slightly more flavorful without a big calorie jump. At 140 calories per serving, it’s only 10 calories more than eye of round but tends to be a bit more tender and forgiving if you accidentally overcook it. Bottom round, at 180 calories, is better suited for pot roasts and slow cooking than for grilling as a standalone steak.
For context, all of these cuts deliver more protein per calorie than chicken thighs, and top round is comparable to skinless chicken breast in its calorie-to-protein ratio. If you’re tracking macros or simply trying to eat more protein without extra calories, round steaks are one of the most efficient whole-food options available.