How Many Points is Beef on Weight Watchers? A Complete Guide

Beef is a popular protein choice among those following the Weight Watchers program. However not all cuts and preparations of beef are equal when it comes to SmartPoints. The points value of beef depends on multiple factors including the cut fat content, portion size, and cooking method. This complete guide examines how many points beef is on Weight Watchers.

An Overview of Beef Points on Weight Watchers

In general, leaner cuts of beef like eye of round, top sirloin, and 93% lean ground beef range from 3-5 SmartPoints per 3 ounce serving. Fattier cuts like ribeye, brisket, and 80% lean ground beef are 6-8 SmartPoints per 3 ounces. The leanest cut, beef tenderloin, is just 2 SmartPoints for 3 ounces.

Portion size greatly impacts the points as well. A 6 ounce steak could be double the points of a 3 ounce serving. Grilling broiling roasting and poaching are the lowest points cooking methods for beef. Frying adds significant points, especially when cooked in high fat oils or batters.

SmartPoints Values for Popular Cuts of Beef

Here are the average SmartPoints values for some common cuts and serving sizes of beef:

• Beef tenderloin (filet mignon), 3 oz: 2-3 Points
• Top sirloin, 3 oz: 3-4 Points
• Flank steak, 3 oz: 3-4 Points
• Eye of round, 3 oz: 3-4 Points
• 93% lean ground beef, 3 oz: 3-4 Points
• Top round, 3 oz: 4-5 Points
• Bottom round, 3 oz: 4-5 Points
• Tri-tip roast, 3 oz: 4-5 Points
• Strip steak (NY strip), 3 oz: 5-6 Points
• T-bone steak, 3 oz: 5-6 Points
• Ribeye steak, 3 oz: 6-7 Points
• 80% lean ground beef, 3 oz: 6-7 Points
• Brisket, 3 oz: 6-8 Points

How Cooking Method Impacts Points

The cooking method makes a major difference in the points for beef. Grilling, broiling roasting and poaching add minimal extra points. Pan frying deep frying or braising in fatty liquids increases the points significantly.

Here are some examples:

• Grilled sirloin, 3 oz: 4 Points
• Pan fried sirloin in 2 tsp oil, 3 oz: 7 Points
• Braised brisket in beef broth, 3 oz: 8 Points
• Roast beef tenderloin, 3 oz: 3 Points
• Beef tenderloin fried in batter, 3 oz: 7 Points

When dining out, opt for simpler preparations like grilled, broiled or roasted beef dishes. Avoid heavily breaded, fried dishes or beef dishes cooked in high fat sauces to keep your points in check.

Points for Popular Beef Dishes and Servings

To make choosing beef dishes easier, here are the SmartPoints for some common beef menu items:

• Roast beef sandwich, 3 oz meat on bun: 7 Points
• Cheeseburger, quarter pound patty with cheese: 12-15 Points
• Steak fajitas with onions, peppers, 3 oz steak: 7 Points
• Beef stroganoff with noodles, 1 cup: 8-10 Points
• Beef chili with beans, 1 cup: 7-9 Points
• Steak quesadilla with cheese, 1 serving: 8-10 Points
• Philly cheesesteak sandwich, 1 serving: 13-15 Points
• Beef pot roast with vegetables, 3 oz beef: 5-6 Points
• Mongolian beef entree at Chinese restaurant, 1 cup: 10-13 Points

Tips for Lowering Points for Beef

Here are some tips to reduce the points when preparing beef:

• Choose extra lean cuts like eye of round, sirloin tip, 93% lean ground beef
• Limit portion sizes to 3-4 ounces
• Trim all visible fat before cooking
• Opt for grilling, broiling, roasting or poaching cooking methods
• Avoid frying or braising beef in high fat sauces
• Skip the fried onion topping, cheese, and sauces in favor of lower point options like lettuce, tomatoes, mustard
• Round out meals by adding lower SmartPoints vegetables like carrots, broccoli, greens

Points for Other Common Meats

For comparison, here are the average points per 3 ounce serving for other popular types of meat:

• Chicken breast: 3 Points
• Pork tenderloin: 3 Points
• Tilapia: 2 Points
• Salmon: 5 Points
• Shrimp: 1 Point
• Turkey: 2 Points
• 90% lean ground turkey: 4 Points

In general, poultry, fish and seafood all tend to be lower in points compared to fattier cuts of beef. However, with careful selections and preparations, lean beef can still fit into your daily SmartPoints budget.

When eaten in moderation and prepared using leaner cuts and healthy cooking methods, beef can be part of an effective Weight Watchers program. Refer to this guide to identify lower SmartPoints beef options, control proper portions, and limit high fat cooking methods. Follow these simple strategies to keep your beef dishes as low in points as possible while still enjoying an occasional serving of this protein powerhouse.