Quick Answer
London broil is considered a leaner cut of meat, but the fat content can vary depending on the specific cut of beef used. Top round or top sirloin are commonly used for London broil, and these cuts are fairly low in fat compared to other beef cuts. However, London broil still contains a moderate amount of fat due to the marbling within the meat. On average, a 3 oz serving of London broil contains about 5-7 grams of fat, with 2-3 grams being saturated fat. So while not extremely fatty, London broil does have a bit more fat than some extra lean cuts like eye of round or 95% lean ground beef. Proper trimming and slicing across the grain can help reduce perceived fattiness. Overall, London broil has a nice ratio of protein to fat, making it a flavorful and leaner choice compared to fattier cuts like ribeye or brisket.
What is London Broil?
London broil is not actually a specific cut of beef, but rather a method of preparation. It involves marinating a beef roast, searing it either on the grill or in the broiler, then slicing it across the grain. The most common cuts of beef used for London broil include:
– Top round: This comes from the back leg of the cow. It’s a lean, inexpensive cut with good flavor.
– Top sirloin: From the hip/rump region, top sirloin is lean and tender when properly cooked.
– Flank steak: From the abdominal area, flank steak is lean and flavorful but can be tough if overcooked.
– Chuck steak: Cut from the shoulder region, chuck steak has great beefy flavor but contains more fat than other cuts.
So while multiple cuts can be used for London broil, top round and top sirloin are considered the best choices for their tenderness, flavor, and leanness. They contain less fat compared to other beef cuts.
Fat Content of London Broil
The specific fat content of London broil depends on the cut of beef used and how it’s trimmed. Here is the fat content for 3 ounces of some typical London broil cuts:
Top round
– Total fat: 4g
– Saturated fat: 1.5g
Top sirloin
– Total fat: 5g
– Saturated fat: 2g
Flank steak
– Total fat: 5.5g
– Saturated fat: 2.5g
Chuck shoulder steak
– Total fat: 9g
– Saturated fat: 3.5g
As you can see, top round and top sirloin are the leanest options. They contain only 4-5 grams of total fat per serving and 1.5-2 grams of saturated fat. Flank steak has slightly more fat at 5.5g total and 2.5g saturated. Chuck shoulder steak contains the most fat by far at 9g total and 3.5g saturated per serving.
For comparison, fattier cuts like ribeye or brisket can contain 15-25g total fat per 3 ounce serving. So while London broil is not completely lean, it’s significantly lower in fat than many other beef cuts. Proper trimming prior to cooking can further reduce the fat content.
Ways to Reduce Fat in London Broil
Here are some tips to reduce fat when preparing London broil:
– Choose leaner cuts like top round or sirloin rather than chuck or brisket.
– Trim off any thick bands of exterior fat prior to cooking.
– Leave the fat cap on during cooking for flavor and juiciness, then trim after cooking.
– Slice cooked London broil very thinly across the grain. This makes it seem less fatty or chewy.
– Drain any accumulated pan juices after cooking and don’t add extra fatty sauces.
– Use a marinade with acid, spices, and herbs rather than oil-based ones.
– Opt for heart-healthy cooking methods like grilling, broiling, or air frying instead of pan frying.
– Portion into 3-4 oz servings rather than 6-8 oz to control fat and calorie intake.
Following these simple practices can maximize leanness and flavor when cooking London broil at home. While not as lean as a skinless chicken breast, it offers much more flavor and satisfaction.
Nutritional Profile of London Broil
Here is the full nutritional breakdown for a typical 3 ounce serving of London broil made from top round:
Calories: 150
Fat: 4g
– Saturated Fat: 1.5g
– Trans Fat: 0g
Protein: 24g
Carbs: 0g
– Fiber: 0g
– Sugar: 0g
Sodium: 50mg
As you can see, a standard serving of London broil is high in protein, low in fat and carbs, and contains a reasonable amount of sodium. The protein provides a satisfying 20-25g per 3 oz portion. This helps support muscle growth and keeps you feeling full.
The fat content provides juiciness and flavor, but doesn’t go overboard at just 4g total fat per serving. There are no carbs or sugar in the meat itself. The sodium level is quite low compared to many other processed meats.
So while not the absolute leanest cut, London broil offers an excellent nutritional package. It’s high in quality protein, low in carbs, and contains a nice ratio of fat to provide moisture and satisfaction. This makes it an excellent choice as part of a healthy, balanced diet.
How Does the Fat in London Broil Compare to Other Beef Cuts?
London broil made from top round or top sirloin contains about 25-30% less fat than higher fat beef cuts:
| Beef Cut | Total Fat (g) | Saturated Fat (g) |
|---|---|---|
| London Broil (top round) | 4 | 1.5 |
| London Broil (top sirloin) | 5 | 2 |
| Ribeye steak | 15 | 6 |
| Tenderloin | 10 | 4 |
| Strip steak | 12 | 5 |
| T-bone steak | 14 | 6 |
| Brisket | 25 | 10 |
As shown, common London broil cuts like top round and top sirloin are significantly leaner than ribeye, tenderloin, strip steak, and T-bone. They contain about 60-70% less fat than high-fat brisket.
Chuck shoulder steak, sometimes used for London broil, is closer in fat content to these fattier cuts. That’s why it’s best to choose top round, top sirloin, or flank steak when your goal is a leaner result.
Comparing London Broil to Ground Beef
Ground beef is another popular lean protein choice. How does its fat content compare to London broil?
– 85% lean ground beef contains around 10g total fat per 3oz
– 90% lean ground beef has around 7g total fat per 3oz
– 95% lean ground beef has 5g total fat per 3oz
So London broil is similar or slightly leaner than 90-95% lean ground beef. It provides the same satisfaction and juiciness as ground beef with a bit less fat.
Of course, the preparation method matters too. Pan-frying ground beef in oil adds more fat. For leanest results, London broil and ground beef are best grilled, broiled, or air fried.
Ways to Cook Low-Fat London Broil
Here are some healthy cooking methods for lower fat London broil:
– Grilling: Use a hot grill to cook London broil over direct high heat. The fat drips away while the heat sears the outside.
– Broiling: Cook under an oven broiler 3-4 inches from heat, flipping halfway through. The high heat caramelizes the exterior while cooking the inside quickly.
– Air Frying: Air fryers use super hot circulating air to crisp and cook the meat. No need for added fat.
– Roasting: Oven roast on a wire rack set in a sheet pan to allow fat to drip off. Cook at 200-250°F to retain moisture.
– Sous Vide: Vacuum seal seasoned London broil and cook in water bath at 130-140°F for 1-4 hours. Maximizes moisture and tenderness.
– Stovetop Sear: Cook in a very hot skillet coated with just ~1 tsp oil. Sear each side just 1-2 minutes to develop a nice crust.
These methods yield delicious, juicy results without relying on large amounts of added fats. Allow the natural marbling in the beef do the work!
Tips for Serving Low-Fat London Broil
Here are some ideas for serving tasty London broil while keeping fat and calories in check:
– Slice very thin across the grain – makes it seem less fatty and chewy.
– Skip creamy sauces, stick to broth-based pan sauces, salsa, chimichurri, etc.
– Use tons of fresh herbs, spices, garlic, etc to add big flavor without fat.
– Pair with lower fat sides like roasted veggies instead of mashed potatoes or mac & cheese.
– Watch portion sizes, stick to 3-4 oz for main dishes, 2 oz for sandwiches or salads.
– Skip the fatty deli rolls, serve in lettuce wraps or on whole grain toast for lower fat options.
With smart cooking techniques and a few simple serving tweaks, you can fully enjoy the rich flavor of London broil without all the excess fat.
Healthier Ways to Prepare London Broil
Here are some tips for healthier London broil recipes:
– Use a dry spice rub instead of an oil-based marinade. Try chili powder, garlic powder, paprika, salt, pepper, oregano, etc.
– If marinating, choose an acid-based marinade with lemon juice, vinegar, yogurt or buttermilk instead of oil. Add tons of herbs and spices.
– Cook over direct high heat like grilling or broiling to allow fat to drip away.
– Skip basting with pan juices or butter during cooking – this just adds fat.
– Let rest 5-10 minutes after cooking, then slice across the grain into thin slices to reduce chewiness.
– Pair with roasted vegetables, a fresh green salad, or brown rice instead of fatty sides.
– Use plain Greek yogurt or hummus instead of mayo for spreads and dressings.
– Try lower carb wraps instead of sub rolls if making sandwiches.
With a few simple substitutions and smart cooking methods, London broil can be quite healthy and align with most dietary needs. Focus on lean cuts, spice-based marinades, high heat cooking, and fresh light sides.
Is London Broil Healthy?
London broil can be a very healthy meat choice with the right preparation:
– High in protein (over 24g per 3oz serving) to support muscle growth and keep you feeling full.
– Low in fat (around 4-5g per serving), especially if selecting lean cuts like top round. Much lower in fat than ribeye, brisket, etc.
– No carbs or sugar, allowing it to fit into low carb diets.
– Provides a variety of vitamins and minerals like iron, zinc, selenium, and B-vitamins.
– Versatile for many cooking methods from grilling to air frying to roasting and broiling.
The main watch-outs with London broil would be to select leaner cuts, watch portion sizes, trim excess fat, limit high-fat sauces, and avoid overcooking.
Overall, when prepared properly, London broil can be an excellent healthy and delicious beef option as part of a balanced diet. The protein, vitamins, and minerals it provides come with relatively little fat and carbs compared to many cuts.
Buying and Selecting London Broil
When purchasing London broil, keep these tips in mind:
– Look for cuts labeled “top round” or “top sirloin.” Avoid “chuck shoulder steak” if aiming for leanest option.
– Choose roasts over 1.5 pounds to allow for shrinkage during cooking.
– Pick roasts that look evenly shaped for even cooking.
– Seek pieces with good marbling but avoid big chunks of exterior fat.
– Opt for thick cuts at least 2-3 inches for better searing while keeping inside juicy.
– For maximum savings, buy whole top rounds or sirloins and slice into roasts yourself.
– Plan on around 1/2 pound per person when buying London broil.
Getting the right cut, size, and quality piece makes a big difference in tenderness and fat content when cooking London broil at home.
Price of London Broil vs Other Beef Cuts
Here is a pricing comparison of London broil vs other popular beef cuts:
| Beef Cut | Average Price per Pound |
|---|---|
| Ground Beef | $3.50 – $6 |
| Chuck Roast | $5 – $8 |
| Sirloin Steak | $7 – $12 |
| Ribeye Steak | $12 – $17 |
| Tenderloin | $17 – $25 |
| London Broil | $6 – $10 |
As you can see, London broil tends to cost slightly less than other steaks like ribeye, tenderloin, or sirloin. It’s more price comparable to chuck roast or ground beef.
Of course, prices vary by season, location, store promotions, and cut quality. But in general London broil provides an affordable yet tender, flavorful steak option for those wanting to save money. It costs 25-50% less than premium steaks.
Conclusion
London broil offers a healthier, leaner alternative to fattier ribs and brisket with its 4-5 grams of fat per 3 ounce serving. Choosing cuts like top round or top sirloin, trimming external fat, slicing thinly against the grain, and opting for high heat cooking methods can further maximize its leanness. While not as ultralow fat as a skinless chicken breast, London broil provides far more flavor and satisfaction for only a bit more fat. It’s an ideal lean protein option that easily fits into a balanced, low fat diet. With proper selection and preparation, London broil can be a nutritious and delicious meal choice.