The healthiest steak cuts are lean options that provide high protein with low fat and calories. These cuts are ideal for weight management, muscle building, and overall metabolic health. Here's what to look for:

• Top picks: Eye of round, Top sirloin, and Flank steak are excellent choices for their balance of high protein and low fat.
• Key nutritional targets:
  
  • Protein: 25-28g per 3.5 oz serving
  • Total fat: 4-7g per 3.5 oz serving
  • Calories: 140-180 per 3.5 oz serving
• Micronutrients: Look for cuts rich in iron, zinc, and B vitamins, which support energy and immune health.
  

For the healthiest steak meals, stick to lean cuts like Eye of Round or Top Sirloin, use healthy cooking methods (grilling or broiling), and pair with vegetables for a balanced plate.

1. London broil (top round)

London broil is a great choice if you're looking for a steak that's both flavourful and lower in fat. A 4-ounce serving contains 168 calories, 24 grams of protein, 6 grams of total fat, and just 2.2 grams of saturated fat. Compared to cuts like Porterhouse (14 grams total fat) or T-Bone (12 grams total fat), it’s a much leaner option.

What sets London Broil apart is its nutrient content. It’s packed with key vitamins and minerals:

While this cut is naturally lean, it can sometimes be a bit tough. To make it more tender, marinate the meat overnight. This helps break down the muscle fibres, improving texture without adding extra fat.

Curious about meal ideas? Explore the best low-carb, high-protein recipes in Australia for healthy inspiration.

Up next, we’ll look at another lean and tasty steak option.

2. Top sirloin

Top sirloin is a great pick for those keeping an eye on their health. A 3-ounce serving packs 22.8 grams of protein with just 219 calories. This lean cut offers a strong nutritional profile.

Here’s a quick look at the key nutrients in a 3-ounce serving:

In addition to its macronutrients, top sirloin is loaded with important vitamins and minerals. A single 3-ounce portion contains 21.3 micrograms of selenium, covering a good portion of the 55 micrograms recommended daily. It also provides 206 milligrams of phosphorus – nearly 30% of the daily requirement for adults.

Plus, it delivers about 50% of your daily vitamin B12 needs, 4.4 mg of zinc to support your immune system, and 9% of the daily iron requirement for women (16% for men).

With no carbohydrates, it’s an excellent choice for controlling blood sugar levels. Pair it with non-starchy vegetables for a well-rounded meal that promotes metabolic health.

For the healthiest preparation, try grilling or broiling your top sirloin without adding extra salt. This helps maintain its natural nutrient balance while keeping sodium in check.

Up next, we’ll compare this cut with others to find the best options for health.

3. Fillet mignon

Fillet mignon is known for being one of the leanest and most tender cuts of red meat. A 5-ounce serving packs a solid nutritional punch with just 160 calories, offering high protein and minimal fat.

Here’s what you get in a 5-ounce portion:

For a meal that’s both nutritious and flavourful, pair fillet mignon with sides like garlic and sautéed mushrooms. This combination enhances its natural tenderness while adding extra nutrients. Up next, we’ll compare these numbers with other popular cuts to help pinpoint the best options for supporting metabolic health.

4. Ribeye

Ribeye steak offers a mix of bold flavour and essential nutrients. A 3-ounce (85 g) serving of broiled ribeye contains about 199 calories, 23.8 g of protein, 10.8 g of fat (4.2 g of which is saturated fat), 1.44 mg of iron, 7.8 mg of zinc, and 260 mg of potassium. While ribeye has a higher fat content, it remains a nutrient-packed choice.

Here’s a breakdown of the nutrients in a 3-ounce serving of broiled ribeye:

Grass-fed ribeye stands out for its conjugated linoleic acid (CLA) content, offering 300–500% more CLA than grain-fed beef. CLA, along with stearic acid - making up nearly one-third of ribeye's saturated fat - may support metabolic health by improving body composition and mitochondrial function.

Ribeye also provides taurine (55 mg per 3-ounce serving) and carnosine, which may play roles in managing blood sugar levels. Its high protein content can help you feel full longer. Enjoy ribeye in moderation, considering your personal dietary needs.

‍Looking for more protein-packed options? Explore the best high-protein foods in Australia, dietitian-approved.

5. Flank steak

Flank steak is a lean cut packed with protein, making it a great choice for those focused on healthy eating. A 3-ounce (85 g) serving provides 28 g of protein, 160 calories, 6 g of total fat, and 2.5 g of saturated fat.

Here’s the nutritional breakdown for a 3-ounce serving of flank steak:

Flank steak is loaded with key nutrients like vitamin B12, zinc, and phosphorus. Its high protein content makes it ideal for supporting muscle growth and maintenance, especially for those aiming to keep their fat intake in check.

To get the best flavour and texture, marinate the steak to tenderise it, slice it thinly against the grain, and cook it by broiling, roasting, or grilling. Pair it with whole grains and vegetables for a balanced and satisfying meal.

Looking for meal ideas? Explore our 7-day meal plan for prediabetes, dietitian-approved to support stable blood sugar.

Steak cut comparison

Selecting the right steak cut can play a role in supporting your metabolic health. Here's a breakdown of popular steak cuts and their nutritional values per 3.5-ounce serving:

Use this table to compare cuts based on your dietary goals. Here are some key takeaways:

• Lower fat choices: Eye of Round and Top Sirloin have the least fat, making them good picks for those watching fat intake.
• Protein powerhouses: Flank steak offers the highest protein content, while London broil provides a solid balance of protein and fat.
• Micronutrient boost: Tenderloin and Top Sirloin stand out for their higher iron and zinc content, which are important for energy and immune support.

If you're aiming to balance lean protein with essential nutrients, eye of round and top sirloin are excellent choices.

Curious about your protein options? See which is healthier between chicken and beef mince in our full guide.

Best steak choices for health

Eye of Round and Top Sirloin are excellent options if you're looking for a balance of high protein and low fat. A 3.5-ounce serving of eye of round provides 25g of protein and just 4g of total fat. Top Sirloin offers 26g of protein with 5g of total fat per serving. These cuts are great starting points for anyone focusing on leaner, protein-rich steak options.

Flank steak is another standout, delivering 28g of protein per serving, which supports muscle growth and maintenance. London broil is also a solid choice, offering 27g of protein and 6g of total fat per serving.

Here are a few tips to make your steak meals healthier:

• Portion control: Stick to a 3.5-ounce serving size.
• Cooking methods: Grill, broil, or pan-sear your steak without adding extra fats.
• Balanced meals: Pair your steak with fibre-packed vegetables and complex carbs for a nutritious plate.

When shopping, look for cuts labelled with terms like "loin", "round", or "sirloin" to ensure you're picking lean options. Eye of Round is a standout for heart-conscious eaters, with only 4g of total fat per serving.

For leaner cuts like flank steak or eye of round, marinating or slow-cooking can help keep the meat tender while retaining its nutrients. These methods enhance flavour without compromising health benefits.

Vively CGM program for tracking your glucose response

Choosing the right protein source can make a real difference to your glucose response. Vively’s CGM (Continuous Glucose Monitoring) program helps you track real-time data, showing you exactly how different foods affect your blood sugar, beyond general nutrition advice.

Take the graph above. Pork steak caused a glucose spike up to 8.2 mmol/L, while beef steak kept levels much steadier at 5.6 mmol/L. Personalised insights like this help you select the best protein options to support more stable blood sugar and better long-term health.

With Vively, you can:

• Track how different proteins and meals impact your glucose in real time
  
• Identify foods that promote steadier blood sugar
  
• Get meal feedback and personalised insights in the app
  
• Chat with a dietitian for expert advice
  
• Build daily habits that support long-term metabolic health
  

With Vively, you can stop guessing and start using real, personalised data to guide your food choices.