Low Fat Cuts Of Roast Beef

Lean beef is part of a healthy diet, as beef contains protein, iron, zinc, phosphorus and generous amounts of several B vitamins. According to William R. Jones, Extension Animal Scientist at the Alabama Cooperative Extension, lean beef is similar in fat content to chicken. When you purchase roast beef, read the label carefully to determine its fat content.

Lean Meat Defined

The U.S. Department of Agriculture separates lean meat into two categories: lean and extra lead. A serving of lean beef contains 10 grams of fat, including no more than 4.5 grams of saturated fat. Extra-lean beef contains 5 grams of fat, including no more than 2 grams of saturated fat. Lean and extra-lean beef contain 95 milligrams of cholesterol per serving. A serving is defined as 3.5 ounces or about 100 grams. Beef labeled as lean or extra-lean must comply with these guidelines.

Cuts

Twenty-nine cuts of beef qualify as lean or extra-lean, according to USDA guidelines. Of those, several are roasts. Lean roasts include eye of round, top round, bottom round, round tip, sirloin tip center, sirloin tri-tip, tenderloin and chuck shoulder. Most lean roast cuts include the words "loin" or "round." Often, roast beef cuts have more than one name. For example, top sirloin roast is sometimes called top-butt roast or center-cut roast. A butcher can help you determine exactly what cut you are buying.

Quality

Looks for roasts graded "select" or "choice," which are leaner cuts of meat. Meats labeled "prime" have a higher fat content. While fat content labeling is required by USDA, grading is a separate, non-mandated program that allows meat packagers to grade the beef. Appearance is another way to choose quality meat, as fresh, lean roasts are bright red in color. Avoid roasts that are light gray or pale pink, as light-colored meat loses moisture and the meat is less juicy; bright red meat retains moisture and flavor. Avoid meat that looks coarse, as the meat may be tough and stringy.

Cooking

Roasts can be cooked with dry heat in an oven, but lean roasts contain very little fat and are drier than fattier meats. The leaner the cut, the more it benefits from a moist cooking method such as braising, which involves searing the meat quickly on the stove top before placing it in the oven where it cooks slowly in liquid. If you prefer to dry-roast the meat, use a low oven temperature such as 300 degrees Fahrenheit, and then cook the meat until a thermometer registers at least 145 degrees when inserted into the center of the roast.