Eye of round steak has the fewest calories of any common cut, coming in at just 130 calories per 3-ounce cooked serving with only 3.3 grams of total fat. That’s about 90 fewer calories than a ribeye of the same size. But several other cuts land in a similar low-calorie range, so you have real options depending on your taste and budget.
The Lowest-Calorie Steak Cuts, Ranked
All calorie counts below are based on USDA data for cooked, trimmed (lean only) servings. Per 100 grams of cooked meat, here’s how the leanest cuts stack up:
- Eye of round: ~130 calories per 3 oz (the leanest cut available)
- Top sirloin (select grade): 170 calories per 100 g
- Top round: 177 calories per 100 g
- Top loin (New York strip): 177 calories per 100 g
- Tenderloin (filet mignon): 206 calories per 100 g
The pattern is clear: round cuts and sirloin dominate the low end. These cuts come from the rear legs and hip of the cow, muscles that get heavy use and develop very little intramuscular fat. Rib cuts sit at the opposite extreme, with a small-end ribeye hitting 202 calories per 100 grams even after trimming, and over 300 calories if you eat the fat.
Where Filet Mignon Actually Lands
Filet mignon has a reputation as a lean, refined cut, and while it does have a tender texture with relatively little visible fat, the numbers tell a different story. At 206 calories per 100 grams (lean only), tenderloin carries about 20% more calories than top sirloin or top round. The tenderness comes from the fact that this muscle does almost no work, which also means it holds more intramuscular fat than you might expect. It’s still a reasonable choice, but if pure calorie count is your priority, top sirloin and round cuts win.
How Trimming Changes the Math
The single biggest thing you can do to lower the calorie count of any steak is trim the visible fat before or after cooking. The difference is dramatic on fattier cuts and surprisingly small on lean ones.
A ribeye with the fat left on runs about 304 calories per 100 grams. Trim it down to lean only and it drops to 202, a savings of over 100 calories. A New York strip drops 73 calories when trimmed (from 250 to 177). But top round only loses 24 calories with trimming (201 down to 177) because there’s barely any external fat to remove in the first place.
This means that if you’re choosing a fattier cut for flavor, trimming can close a big chunk of the calorie gap. A trimmed New York strip and a trimmed top round end up at exactly the same calorie count: 177 per 100 grams.
What “Extra Lean” Means on Labels
If you’re shopping for steak and see “extra lean” on the label, that term is regulated by the USDA. It means the cut contains less than 5 grams of total fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol per 100-gram serving. Eye of round, top round, and top sirloin all typically qualify. If the label just says “lean” (without the “extra”), the fat threshold is higher, up to 10 grams per serving.
Grade Matters Too
The calorie data above is based on “select” grade beef, which is the leanest grade you’ll commonly find in grocery stores. “Choice” grade has more marbling and therefore more calories per serving. “Prime” grade, the most marbled of all, adds even more. The USDA numbers referenced throughout this article use select grade, so if you’re buying choice or prime, expect the actual calorie count to be somewhat higher, especially for cuts that already carry more intramuscular fat like tenderloin and ribeye.
For the lowest possible calorie count, look for select-grade round or sirloin cuts. They’re also the most affordable steaks at the butcher counter, which is a useful bonus.
Keeping Lean Cuts From Getting Tough
The tradeoff with low-calorie steaks is texture. Less fat means less natural moisture and tenderness, so lean cuts can turn chewy if overcooked. A few practical adjustments help. Keep eye of round and top round at medium-rare to medium (pull them off heat around 130 to 140°F internal). Slice against the grain, which shortens the muscle fibers and makes each bite easier to chew. Marinating for a few hours also helps, since acid-based marinades (citrus, vinegar) break down surface proteins and add flavor without adding many calories.
Top sirloin is the most forgiving of the lean cuts. It has just enough fat to stay juicy with less precise cooking, which is part of why it’s the most popular lean steak for grilling. At 170 calories per 100 grams trimmed, it hits a practical sweet spot between low calories and good eating quality.
Protein Per Calorie
Eye of round delivers 25 grams of protein in that 130-calorie serving, making it one of the most protein-dense whole foods available. That’s roughly 77% of its calories coming from protein. For comparison, a chicken breast typically provides about 26 grams of protein for around 140 calories, putting eye of round in essentially the same category. If you’ve been defaulting to chicken for lean protein, round and sirloin steaks are a legitimate alternative with a nearly identical nutritional profile.