Is Skirt Steak a Fatty Steak? Understanding Its Fat Content and Health Benefits

Is skirt steak a fatty steak? This is a common question among meat lovers who enjoy this flavorful cut but are conscious of their dietary choices. Skirt steak is a well-marbled, moderately fatty cut that offers a rich beefy taste and tender texture when cooked correctly. But how does it compare to other beef cuts in terms of fat content? And can it be part of a balanced diet?

In this guide, we’ll explore the fat content of skirt steak, compare it to other popular cuts, and provide tips on healthy preparation methods to help you enjoy it guilt-free.

What is Skirt Steak?

Before discussing its fat content, let’s first understand what skirt steak is. This long, thin cut of beef comes from the diaphragm muscle of the cow, located in the plate section of the carcass. Skirt steak is known for its loose grain, coarse texture, and intense beefy flavor, making it a favorite among meat lovers and chefs alike.

Types of Skirt Steak

There are two primary types of skirt steak, distinguished by their location on the cow and their texture:

1. Inside Skirt Steak
   • Cut from the transverse abdominal muscle (located inside the chest wall).
   • Thicker and slightly tougher compared to outside skirt.
   • Requires more tenderizing and benefits from marination.
2. Outside Skirt Steak
   • Sourced from the diaphragm muscle, running along the lower ribs.
   • Thinner, more tender, and generally considered higher quality.
   • More evenly marbled, making it naturally juicier and more flavorful.

Why is Skirt Steak Popular?

Skirt steak is prized for its bold beefy taste, which is more pronounced than many other cuts. Despite its toughness, its loose grain allows it to absorb marinades exceptionally well, enhancing its juiciness and tenderness. Additionally, its natural marbling (intramuscular fat) helps retain moisture, making it ideal for high-heat, quick-cooking methods like:

• Grilling – The high heat helps develop a flavorful char while keeping the inside juicy.
• Pan-searing – Achieves a rich crust when cooked in a hot cast-iron skillet.
• Broiling – A great indoor alternative to grilling, providing intense heat.
• Stir-frying – Thin slices cook quickly and absorb sauces beautifully.

💡 Curious about other beef cuts? Check out this detailed Skirt Steak vs. Ribeye comparison to see how they stack up in terms of fat content and flavor.

Fat Content in Skirt Steak

Skirt steak is moderately fatty, striking a balance between leaner cuts like sirloin and richer, more marbled cuts like ribeye. Its fat composition contributes to its juicy texture and deep beefy flavor, making it a favorite for grilling and high-heat cooking methods.

Breakdown of Fat Content (Per 4-Ounce / 113g Cooked Serving)

• Total Fat: ~12g
• Saturated Fat: ~5g
• Unsaturated Fat: ~7g
• Calories from Fat: ~108 (out of ~220–250 total calories)

While skirt steak has more fat than ultra-lean cuts like eye of round or top sirloin, it’s important to note that nearly half of its fat content is unsaturated, which may provide some heart health benefits when consumed in moderation.

Types of Fat in Skirt Steak

1. Saturated Fat (~5g per serving)
   • Found primarily in red meat, dairy, and animal fats.
   • Consumed in excess, it has been linked to higher cholesterol levels.
   • However, recent research suggests that moderate intake within a balanced diet may not be as harmful as once believed.
2. Unsaturated Fat (~7g per serving)
   • Includes monounsaturated and polyunsaturated fats, which are beneficial for heart health.
   • Helps to lower bad LDL cholesterol and maintain good HDL cholesterol levels.
   • Supports brain function and overall cellular health.

How Skirt Steak Fits Into a Healthy Diet

• If you’re following a low-fat diet, skirt steak might not be the leanest choice. Opting for inside skirt steak and trimming visible fat can help reduce overall fat intake.
• For high-protein diets, skirt steak provides an excellent source of muscle-building protein with a good balance of fats for sustained energy.
• When consuming skirt steak, pairing it with fiber-rich vegetables, whole grains, and healthy fats (like avocado or olive oil) can balance the meal and enhance nutrient absorption.

Fat Content Compared to Other Cuts (Per 4-Ounce Cooked Serving)

While skirt steak is not the leanest option, its bold flavor and satisfying texture make it a great choice when enjoyed as part of a balanced diet. Opting for leaner cooking methods, like grilling or broiling, and avoiding excessive butter or oil can help manage fat intake while still enjoying its rich taste.

💡 Looking for a leaner alternative? Explore this Beef Bacon Guide to see how beef-based options compare to traditional pork bacon.

Key Takeaways:

• Skirt steak has more fat than sirloin or tenderloin, but less than ribeye.
• Its moderate fat content enhances its rich taste and tenderness.
• It’s an excellent option for grilling, pan-searing, or broiling.

Why Does Skirt Steak Have More Fat?

Skirt steak has a higher fat content compared to leaner cuts due to its significant marbling—the fine streaks of intramuscular fat interwoven within the muscle fibers. This fat plays a crucial role in enhancing flavor, tenderness, and juiciness, making skirt steak a favorite for grilling and high-heat cooking methods.

Factors That Contribute to Skirt Steak’s Fat Content

1. High Muscle Usage & Marbling
   • Skirt steak comes from the diaphragm muscle, which is a hardworking part of the cow’s body.
   • Since the muscle is frequently engaged, it develops a coarse texture but also retains a good amount of fat to keep it supple.
   • This marbling distributes evenly throughout the meat, ensuring flavor and moisture retention when cooked.
2. Location on the Cow
   • It is cut from the plate section, which naturally has more fat than leaner areas like the loin or round.
   • The outside skirt steak (the more tender variety) has slightly more intramuscular fat than the inside skirt steak, making it juicier and more flavorful.
3. Intramuscular vs. Intermuscular Fat
   • Intramuscular Fat (Marbling): This is the fine streaks of fat found within the muscle fibers. It melts during cooking, creating a rich, beefy taste and tender texture.
   • Intermuscular Fat: This refers to the external fat surrounding the muscle. While some of it can be trimmed before cooking, it also contributes to juiciness and succulence.
4. Natural Fat Content for Flavor Enhancement
   • The fat in skirt steak renders beautifully when cooked over high heat, leading to a deliciously caramelized crust.
   • Unlike leaner cuts that can dry out quickly, skirt steak stays moist and flavorful, even with minimal seasoning.

Does Skirt Steak Have More Fat Than Other Cuts?

Yes, compared to leaner cuts like sirloin or filet mignon, skirt steak has a moderate-to-high fat content. However, it is still leaner than ultra-fatty cuts like ribeye or brisket.

How to Manage the Fat Content in Skirt Steak

If you’re watching your fat intake but still want to enjoy skirt steak:

• Trim excess fat before cooking to reduce overall fat content.
• Choose inside skirt steak, as it has slightly less marbling than the outside skirt.
• Use high-heat cooking methods like grilling or broiling to render the fat while keeping the meat tender.
• Pair it with fresh vegetables and whole grains for a balanced meal.

While skirt steak does contain more fat than some lean cuts, its marbling enhances its signature bold flavor and tenderness, making it a delicious choice in moderation.

Marbling: The Secret Behind Juicy Skirt Steak

• Flavor: The fat melts during cooking, infusing the meat with a deep beefy taste.
• Tenderness: Marbling lubricates muscle fibers, making the steak easier to chew.
• Juiciness: Fat retains moisture, preventing the meat from drying out, especially during high-heat cooking.

💡 Want a richer steak experience? Check out the Cowboy Steak Guide for another flavor-packed, well-marbled cut.

Balancing the Benefits and Drawbacks of Fat in Skirt Steak

👍 Pros of a Higher Fat Content

✔ Incredible Flavor – The fat contributes to the steak’s robust taste.
✔ Cooking Versatility – Performs well with grilling, pan-searing, and broiling.
✔ Better Nutrient Absorption – The fat helps absorb fat-soluble vitamins (A, D, E, K).

⚠️ Things to Watch Out For

❌ Higher in Calories – The extra fat content increases total calories.
❌ Saturated Fat Levels – Consuming too much saturated fat may contribute to high cholesterol.

💡 Looking for healthier cooking options? Try Keto Slow Cooker Recipes for low-carb meal ideas.

How to Reduce Fat in Skirt Steak

If you want to enjoy the rich flavor of skirt steak while keeping fat intake in check, here are some easy tips:

1. Trim Visible Fat

• Use a sharp knife to remove excess fat around the edges before cooking.

2. Opt for Leaner Portions

• Choose grass-fed skirt steak, which typically has less marbling than grain-fed beef.

3. Use Healthier Cooking Methods

• Grill or broil the steak to allow excess fat to drip away.
• Avoid deep-frying or cooking in excess butter or oil.

4. Serve Smaller Portions

• Stick to a 3–4 ounce serving to enjoy the flavor without overindulging.

5. Pair with Nutrient-Dense Sides

• Balance the richness with fiber-packed vegetables like roasted Brussels sprouts, spinach, or sweet potatoes.

💡 Need inspiration for a balanced meal? Check out How to Customize Avocado Toast for Any Diet for a nutrient-dense side to complement your steak.

Is Skirt Steak Healthy Despite Its Fat Content?

Yes! Skirt steak can be part of a healthy diet when consumed in moderation.

1. High-Quality Protein Source

• Provides 31g of protein per 4-ounce serving, supporting muscle repair and growth.

2. Rich in Essential Nutrients

• Iron – Supports oxygen transport in blood.
• Zinc – Boosts immune function.
• Vitamin B12 – Essential for energy production and brain health.

💡 Want more protein-packed meal ideas? Check out these High-Protein Breakfast Ideas.

Final Thoughts: Should You Eat Skirt Steak?

Skirt steak offers a perfect balance of fat and flavor, making it a delicious choice for meat lovers. While higher in fat than sirloin, it remains leaner than ribeye and is easy to incorporate into a balanced diet.

By using healthy cooking methods and pairing it with fiber-rich sides, you can enjoy skirt steak in a way that supports both taste and nutrition.

🔥 Craving a steak dinner? Try serving it alongside this Potato Mille-Feuille Recipe for a perfect combination of crisp layers and savory beef!