While Americans eat less beef than they used to, in 2010 Americans still consumed more than 26 billion pounds of beef, according to the U.S. Department of Agriculture Economic Research Service. Many cuts of beef are high in saturated fat and cholesterol. Knowing the nutrition information for the New York strip, filet mignon and ribeye steak can help you determine which cut works best in your diet plan.
Healthy Beef Choices
High intakes of fat and saturated fat increase your risk of obesity and heart disease. To reduce your risk, include leaner cuts of beef on your diet plan. Lean cuts of beef as defined by the U.S. Department of Agriculture contain less than 10 g of total fat, 4.5 g of saturated fat and 95 mg of cholesterol per 3.5 g-serving. Extra-lean cuts of beef contain less than 5 g of total fat, 2 g of saturated fat and 95 mg of cholesterol per 3.5 oz.-serving.
New York Strip Steak
Based on the USDA guidelines for lean beef choices, the New York strip steak is an extra-lean cut of beef. Also known as the top loin steak, the New York strip is a flavorful cut of meat from the loin -- or midsection -- of the cow. A 3.5-oz. serving contains 172 calories, 29 g of protein, 5 g of total fat, 1.9 g of saturated fat, 72 mg of cholesterol, 1.8 mg of iron and 5.4 mg of zinc.
Filet Mignon
The filet mignon is the most tender cut of beef, but not as flavorful as the New York strip. It is a cut of beef tenderloin, from the loin of the cow. Filet mignon is considered a lean cut of beef. A 3.5 oz. serving contains 179 calories, 28 g of protein, 6.6 g of total fat, 2.5 g of saturated fat, 77 mg of cholesterol, 1.7 mg of iron and 5 mg of zinc.
Rib-Eye
Compared to the New York strip and the filet mignon, the rib-eye steak is the highest in fat and calories, although it is still considered a lean cut of meat. The rib-eye steak is a tender and flavorful cut of beef that comes from the rib section of the cow. A 3.5 oz.-serving contains 205 calories, 29 g of protein, 9 g of total fat, 3.4 g of saturated fat, 90 mg of cholesterol, 2 mg of iron and 5.5 mg of zinc.
References
- U.S. Department of Agriculture; U.S. Beef and Cattle Industry: Background Statistics and Information; May 2011
- MayoClinic.com; Cuts of Beef: A Guide to the Leanest Selections; November 2010
- The Cook's Thesaurus; Beef Rib Cuts; Lori Alden; 2005
- The Cook's Thesaurus; Beef Loin Cuts; Lori Alden; 2005
- USDA; Nutrient Database
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