Is Skirt Steak The Ultimate Lean Meat? Here’s The Lowdown
What To Know
- Skirt steak, a flavorful cut from the diaphragm muscle of a cow, has gained popularity among health-conscious individuals due to its presumed leanness.
- However, determining whether skirt steak qualifies as a lean cut requires a deeper examination of its nutritional profile.
- While skirt steak is not strictly considered lean according to the USDA’s definition, it remains a nutritious choice due to its high protein content, low carbohydrate count, and reasonable fat levels.
Skirt steak, a flavorful cut from the diaphragm muscle of a cow, has gained popularity among health-conscious individuals due to its presumed leanness. However, determining whether skirt steak qualifies as a lean cut requires a deeper examination of its nutritional profile.
Nutritional Breakdown of Skirt Steak
Per 3 ounces of cooked skirt steak, the following nutrients are present:
- Calories: 179
- Fat: 9 grams
- Saturated Fat: 3 grams
- Cholesterol: 80 milligrams
- Protein: 26 grams
- Iron: 3 milligrams
- Zinc: 5 milligrams
USDA Lean Meat Criteria
According to the United States Department of Agriculture (USDA), lean meat must meet the following criteria:
- Less than 10 grams of total fat
- Less than 4.5 grams of saturated fat
- Less than 95 milligrams of cholesterol
Does Skirt Steak Meet the Criteria?
Based on the USDA’s criteria, skirt steak does not qualify as a lean cut of meat. It exceeds the allowable limit for both total fat (9 grams) and saturated fat (3 grams).
Other Factors to Consider
While skirt steak may not technically meet the USDA’s lean meat criteria, it is still a relatively healthy choice for several reasons:
- High in Protein: Skirt steak is an excellent source of protein, which is essential for building and repairing muscle tissue.
- Good Source of Iron: Iron is vital for red blood cell production and oxygen transport throughout the body.
- Low in Carbohydrates: Skirt steak is virtually free of carbohydrates, making it suitable for low-carb diets.
How to Make Skirt Steak Healthier
To further enhance the health benefits of skirt steak, consider the following tips:
- Trim Excess Fat: Before cooking, trim any visible fat from the steak to reduce total fat intake.
- Grill or Roast: Opt for grilling or roasting methods to avoid adding excess fat.
- Pair with Vegetables: Serve skirt steak with a side of vegetables to increase fiber intake and reduce overall calorie consumption.
Alternative Lean Cuts of Beef
If you’re seeking leaner beef options, consider the following cuts:
- Eye of Round
- Top Round
- Bottom Round
- 93% Lean Ground Beef
Takeaways: Lean but Not Quite
While skirt steak is not strictly considered lean according to the USDA’s definition, it remains a nutritious choice due to its high protein content, low carbohydrate count, and reasonable fat levels. By following the tips outlined above, you can further enhance the healthiness of this flavorful cut.
Answers to Your Questions
Q: Is skirt steak a good source of protein?
A: Yes, skirt steak is an excellent source of protein, providing 26 grams per 3 ounces.
Q: Does skirt steak have a lot of cholesterol?
A: Skirt steak contains 80 milligrams of cholesterol per 3 ounces, which is a moderate amount.
Q: What is the recommended cooking method for skirt steak?
A: Grilling or roasting are the best cooking methods to avoid adding excess fat.
Q: Can I eat skirt steak on a low-carb diet?
A: Yes, skirt steak is virtually free of carbohydrates, making it suitable for low-carb diets.
Q: Are there any health benefits to eating skirt steak?
A: Skirt steak is a good source of protein, iron, and zinc, which are essential nutrients for overall health.