Is Steak Healthy for Weight Loss?

By Andrea Cohen
Published 2/2/2026
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
In This Article
Is Steak Healthy for Weight Loss?
Photo Credit: Adobe Stock

If you’re trying to eat better or drop a few pounds, you may have asked yourself, “Is steak healthy for weight loss?” After all, steak is often associated with indulgent meals rather than diet-friendly ones. But the truth is that steak can have a place in a healthy eating plan when you choose the right cuts, portion sizes, and preparation methods.

Steak is rich in protein, iron, zinc, and B vitamins, which all play key roles in metabolism, muscle repair, and energy. Plus, protein-packed meals like those centered around steak can help you feel full longer, making it easier to manage hunger and avoid overeating.

But with that said, not all cuts of steak are created equal. Some are loaded with saturated fat and calories, which can work against your health or weight goals if you eat them too often. The type of steak you choose—and how you cook it—can make a difference in whether it supports or hinders your progress.

To learn more about whether steak is healthy for weight loss, the Health eCooks dietitians answer common questions about which cuts are best (and which to limit), how to fit steak into a healthy diet, and what you can do to make healthier meals with steak as the main protein source. We’ve also included some healthy steak recipes you’ll love.

Is Filet Mignon Healthy?

Filet mignon is one of the leanest and healthiest cuts of steak. It comes from the tenderloin, a muscle that doesn’t get much use, which makes it exceptionally tender and low in fat. A 3-ounce serving provides around 23 grams of protein and 160 to 180 calories, making it a smart choice if you’re trying to lose weight. Just keep in mind that while filet mignon is lean, it can be high in calories when cooked with butter or rich sauces. For the healthiest option, grill or broil it and season with herbs.

Cocoa Filet Mignon

Heart Healthy Cocoa Filet Mignon
Photo Credit: Getty Images
75 mins

This elegant filet mignon gets a gourmet twist with a hint of cocoa and spices that enhance its rich, savory flavor. Served with creamy cauliflower purée and spinach, it’s an indulgent yet heart-smart dinner you’ll savor bite after bite.

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Is Flank Steak Healthy?

Flank steak is another one of the healthiest cuts of beef you can choose. It’s lean, high in protein, and lower in fat than many other types of steak, making it a great option for weight loss or anyone watching their calorie intake. When sliced thin and cooked properly, it’s tender, flavorful, and satisfying.

Grilled Flank Steak Salad

Heart Healthy Grilled Flank Steak Salad
Photo Credit: Baldwin Publishing Staff Photographer
45 mins

Tender slices of marinated flank steak top a vibrant bed of spinach, black beans, and peppers for a fresh, flavorful meal that’s as filling as it is nourishing. Every bite delivers the perfect balance of smoky steak and crisp veggies.

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Is Sirloin Steak Good for You?

If you’ve been wondering, “is sirloin steak healthy?”, you’ll be happy to know that sirloin is one of the healthier steak choices. It’s leaner than many other cuts and still tender and flavorful. A 3-ounce serving provides about 25 grams of protein with less saturated fat than fattier cuts like ribeye or T-bone. If you’re watching calories, sirloin is a great option.

Beef and Sweet Potato Stew

Heart Healthy Beef and Sweet Potato Stew
Photo Credit: iStock
75 mins

This hearty stew combines tender chunks of lean sirloin tip roast with sweet potatoes and savory herbs for a comforting bowl of goodness. It’s rich, satisfying, and perfect for cozy nights when you want something warm and nourishing.

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Is Skirt Steak Healthy?

Skirt steak has more marbling than flank steak, which means it’s a bit higher in fat, but it can still fit into a healthy diet. When trimmed of excess fat and grilled or broiled, skirt steak delivers great flavor and plenty of protein. Just enjoy it in moderation and pair it with vegetables or whole grains for a balanced meal.

Grilled Skirt Steak Fajitas

Heart Healthy Grilled Skirt Steak Fajitas
Photo Credit: iStock
45 mins

Fire up the grill for these sizzling fajitas featuring lean skirt steak, caramelized peppers, onions, and creamy avocado. They’re bursting with bold flavor and make healthy eating feel like a fiesta.

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Is New York Strip Steak Healthy?

A New York strip steak can be a good middle-ground option. It has more fat than filet mignon or sirloin but less than ribeye or T-bone. Grilling or broiling it helps reduce extra fat, and keeping portions to around 3–4 ounces keeps calories in check.

Is T-Bone Steak Healthy?

T-bone steak combines a strip of tenderloin and a piece of New York strip, giving you a mix of lean and fatty meat. It’s flavorful but not the leanest choice. Trim visible fat before cooking and pair it with lighter sides like roasted veggies or a salad to balance your meal.

Is Rib Eye Steak Good for You?

Ribeye steak is juicy and delicious but higher in saturated fat than most cuts. That’s what gives it its rich flavor, but it also means more calories per serving. If you’re trying to lose weight or lower cholesterol, enjoy ribeye only occasionally or split it with someone and balance it with plenty of vegetables.

Is Cube Steak Healthy?

Cube steak can be a healthy option depending on how you prepare it. It’s usually made from leaner, tougher cuts of beef, so it’s lower in fat than some other steaks, but it needs to be cooked in a way that tenderizes it. To keep it healthy while still making it tender, try slow-cooking, braising or air-frying it.

Tips for Making Steak Healthier

You don’t have to give up steak to eat healthy or lose weight. Try these dietitian-approved tips to make healthier steak meals:

  • Choose lean cuts. Opt for cuts like sirloin, tenderloin, or flank steak instead of rib-eye, T-bone, or strip steak.
  • Watch portions. Stick to 3–4 ounces cooked (about the size of a deck of cards).
  • Grill, broil, or pan-sear. These cooking methods help reduce added fat.
  • Trim visible fat before cooking. This cuts calories and saturated fat.
  • Pair it with plants. Load up your plate with veggies, whole grains, or a fresh salad to balance your meal.
  • Limit sauces. Skip heavy butter or cream-based toppings and use herbs, spices, or a splash of olive oil for flavor.

So, Is Steak Healthy for Weight Loss?

Steak can be part of a balanced diet if eaten in moderation. Its high protein content helps control hunger and supports lean muscle mass, both of which are important for weight management. However, some cuts of steak—especially those high in saturated fat—can be calorie-dense, making it harder to lose weight and contributing to heart disease if eaten too often. Choosing leaner cuts and controlling portion size are the keys to making steak a good choice for healthy eating and weight loss.

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