The fat in London broil depends on the cut of meat.
London broil refers to a cooking method in which beef is marinated and then broiled or grilled. It's also used as a generic term for several different cuts of meat, including flank steak, top round and top blade. While you can use all three cuts of beef to make the dish, the Cook's Thesaurus website equates a top round steak with London broil. As it turns out, top round steak and skinless chicken breasts share similar fat profiles.
Total Fat in a Serving
A 3-ounce serving of top round steak contains 3.2 grams of total fat, which is only a trace more than the 3 grams in a skinless chicken breast. Both types of meat also have 26 grams of protein and about the same calories, with 138 calories in the top round and 141 in the chicken. No matter which one you choose to eat, their fat and calories easily fit within your daily diet. At the end of the day, you should get 20 percent to 35 percent of your total calories from fats, according to recommendations established by the Institute of Medicine.
Surprisingly Low in Saturated Fat
Red meats are known for being high in unhealthy, artery-clogging fats, but a 3-ounce serving of top round steak has just 1.3 grams of saturated fat. The same portion of a skinless chicken breast provides 0.86 gram of saturated fat. For any cut of meat to qualify as extra-lean, it must contain fewer than 5 grams of total fat and no more than 2 grams of saturated fat, according to the U.S. Department of Agriculture. By those standards, top round steak and skinless chicken breast both qualify as extra-lean choices.
Because their fat content is so similar, it's not a big surprise to learn that top round steak and skinless chicken breast have the same amount of cholesterol. A 3-ounce serving of either one contains about 72 milligrams of cholesterol, which is below the maximum amount allowed for extra-lean protein. If you're healthy and don't have high cholesterol or cardiovascular disease, you can consume up to 300 milligrams of cholesterol daily, according to the American Heart Association. Based on that recommendation, both types of meat supply 24 percent of your daily cholesterol limit.
Beware of Fat-Boosting Factors
If you choose one of the other cuts of beef, you'll get more fat than the amount in a top round steak. For example, a flank steak has double the total and saturated fat, so check the nutrition facts label on the meat you buy for your London broil to see how it compares to a top round steak. Also remember that a chicken breast with the skin has double the fat of a skinless chicken breast. Some marinades for London broil don't contain oil, but others include some type of fat, which may add to the amount you consume. You can also get more fat with your chicken if you add butter or other oils during cooking.