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- Understanding USDA grades can help shoppers choose the right cut for their recipe, budget, and diet.
- USDA beef grades are largely based on marbling, or the fat woven through the meat, which impacts flavor, tenderness, and juiciness. Prime has the most marbling, followed by Choice and Select.
- Prime beef is typically the most expensive and often found in restaurants, while Choice offers a balance of quality and value for everyday cooking. Select is leaner and more affordable, and can benefit from marinating.
Grilling season is upon us, which means we’re spending a lot of time thinking about beef. And if you’ve ever sliced into a buttery, perfectly medium-rare piece of a steak, you know how it often comes with a high price tag. And since it’s likely just a once-in-a-while treat, you should totally go ahead and splurge on that super-marbled (and very spendy) “Prime” label stuff….right? Actually, it’s a bit more complicated than that. We spoke with Beth Stark, RDN, LDN—a registered dietitian nutritionist who oversees nutrition outreach for the Beef Checkoff program—for the 411 on buying beef, and how to make sure you’re doing your wallet (and your health) a service.
What USDA beef grades really mean
Take a close look at the packaging at your local supermarket, butcher, or wherever you buy meat, and you’ll probably notice that there are three different USDA grades applied to beef: Select, Choice, and Prime. You would be forgiven for assuming that anything less than Prime is lower in quality, and that if you really care about feeding yourself and your family well, you should opt for the highest grade available. Yet these grades aren’t an indication of quality, explains Stark. “A lot of the USDA grading comes down to tenderness…..the age of the animal at the time of harvest, and what the predicted overall eating experience would be.”
Prime beef
Prime beef offers a “luxury” eating experience, says Stark, with abundant marbling—that is, streaks and flecks of intramuscular fat—and a much more tender mouthfeel than other grades. Prime cuts, often sold in higher-end restaurants, aren’t just expensive: They’re typically not even available in a regular supermarket, she says.
Choice beef
Choice beef, on the other hand, offers a more “middle-of-the-road” eating experience and is readily available at most grocery stores and butcher shops. It has slightly less marbling than Prime, but is still worthy of a special occasion.
Select beef
Select beef has the least amount of marbling of the three grades, which means even less total fat, as well as less saturated fat, than Choice, Stark says. However, “the nutrient density [of Select beef]—so the iron, protein, zinc, B vitamins—those things would remain the same.” Because of the lower price point and fat content, she explains, Select beef is ideal for everyday eating.
Which beef grade is healthiest?
Another reason to opt for Choice and Select cuts—other than price, of course—is the health factor. “As a dietitian, we’re typically suggesting leaner cuts as often as possible,” says Stark. That means opting for Select cuts like flank steak. Because of their lower fat content, however, it’s best to marinate Select cuts so that they don’t dry out during the cooking process.
In addition to grade, another factor to consider when shopping for beef is whether to buy grain-fed or grass-fed. While the latter has developed a bit of a health halo over the years due to its lower overall fat content and healthier fatty acid composition, Stark points out that the difference isn’t actually that significant—at least as far as health is concerned.
“There are some small [differences]—[grass-fed] is slightly lower in calories, slightly lower in total fat, and it does have more omega-3s.” Overall, however, customers shouldn’t feel pressed to spend the extra cash for grass-fed unless they prefer the taste.
What if beef doesn’t have a USDA grade?
One more thing to keep in mind is that supermarkets and butcher shops aren’t actually required to display a grade on raw beef products (although they are required to display a USDA label showing that they have passed inspection). While a useful rubric for determining fat content, the grading system is purely voluntary, says Stark. So if you don’t see a grade, “that doesn’t mean it’s not a safe protein to enjoy,” Stark explains. Aside from checking that it’s USDA-inspected, make sure to confirm the use-by or expiration date and look for signs that the beef is fresh, such as a vibrant red color.
Buying from a small farmer? Take the opportunity to have a conversation with them, says Stark, making sure to ask how the cattle were raised and handled and whether they were processed in a USDA-inspected facility.
The bottom line
USDA beef grades aren’t about whether a cut is “good” or “bad”—they’re a guide to flavor, tenderness, fat content, and price. Prime may deliver the richest, most indulgent bite, but Choice and Select cuts can be just as satisfying depending on how you cook them. The smartest buy is the one that fits your recipe, budget, and health goals—whether that’s a splurge-worthy ribeye for the grill or a leaner weeknight steak that shines with the right marinade.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
