Calories in Sirloin Steak: Nutritional facts for Sirloin Steak Types

One pound (454g) of raw sirloin steak contains 913 calories. One pound of cooked or grilled sirloin steak contains 971 calories. One pound of sirloin steak calories for a lean, cooked sirloin steak contains 767 calories.

A 100g serving of raw sirloin steak contains 149 calories. A 100g serving of cooked or grilled sirloin steak contains 207 calories. A 100g serving of lean, cooked sirloin steak contains 169 calories.

One kilogram (1000g) of raw sirloin steak contains 1490 calories. One kilogram of cooked or grilled sirloin steak contains 2070 calories. One kilogram of lean, cooked sirloin steak contains 1690 calories.

The calorie count of one sirloin steak depends on its weight and preparation. A 6oz (170g) raw sirloin steak has 241 calories. A 6oz (170g) cooked or grilled sirloin steak has 350 calories. A 6oz (170g) lean, cooked sirloin steak has 287 calories. An 8oz (227g) raw sirloin steak has 322 calories. An 8oz (227g) cooked or grilled sirloin steak has 468 calories. An 8oz (227g) lean, cooked sirloin steak has 384 calories.

A 10 oz sirloin (284g) contains 570 calories. A 10oz serving of cooked or grilled sirloin steak contains 560 calories. A lean, cooked sirloin steak contains 479 calories in 10 oz sirloin steak.

An 8oz (227g) serving of raw sirloin steak contains 456 calories. Grilled 8 oz sirloin steak has 474 calories. An 8oz serving of lean, cooked sirloin steak contains 384 calories.

A 7oz steak (198g) raw contains 281 calories. A 7oz serving of cooked or grilled sirloin steak contains 408 calories. A 7oz serving of lean, cooked sirloin steak contains 335 calories.

There are 342 calories in 6 oz sirloin steak (170g). A 6oz serving of cooked or grilled sirloin steak contains 362 calories. A 6oz serving of lean cooked sirloin steak contains 287 calories.

A 5 oz sirloin steak (142g) raw contains 345 calories. A 5oz serving of cooked or grilled sirloin steak contains 357 calories. A 5oz serving of lean, cooked sirloin steak contains 240 calories.

A 2 oz sirloin contains 81 calories. A 2oz serving of cooked or grilled sirloin steak contains 117 calories. A 2oz serving of lean, cooked sirloin steak contains 96 calories.

Sirloin steak calories per ounce for a (28.35g) raw is 40 calories. One ounce of cooked or grilled sirloin steak contains 58 calories. Lean, cooked sirloin contains 48 calories per ounce.

Sirloin steak provides several health benefits, stemming from a dense profile of high-quality protein and essential micronutrients. The following points detail the key health advantages of consuming sirloin steak.

• Supports Muscle Synthesis and Repair. Sirloin steak is a complete protein source, supplying all the essential amino acids necessary for building and maintaining lean muscle mass. Adequate protein intake is crucial for maximizing muscle growth in response to exercise (Morton, R. W., et al., 2018, A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults).
• Aids in Preventing Anemia. This cut is a rich source of heme iron, a highly bioavailable form of iron that the body absorbs more efficiently than non-heme iron from plants. Sufficient iron intake is critical for producing hemoglobin, which prevents iron-deficiency anemia and ensures proper oxygen transport throughout the body (Abbaspour, N., et al., 2014, Review on iron and its importance for human health).
• Boosts Cognitive Function. Sirloin steak is packed with nutrients essential for brain health, including Vitamin B12 and zinc. Higher vitamin B12 levels are associated with better performance on cognitive tests, highlighting the nutrient's role in maintaining neurological health (Tucker, K. L., et al., 2005, Low plasma vitamin B12 is associated with poorer memory and executive function in the Framingham Offspring Study).
• Strengthens the Immune System. The selenium and zinc in sirloin steak are vital for a robust immune response. Zinc is essential for the function of various immune cells, and a deficiency can impair the body's ability to fight off pathogens (Wintergerst, E. S., et al., 2007, Immune-enhancing role of vitamin C and zinc and effect on clinical conditions).

The consumption of sirloin steak has potential downsides, mainly related to the health risks associated with red meat intake and common cooking methods. The table below shows some of these disadvantages.

• Increased Risk of Heart Disease with High Intake. High consumption of red meat is associated with an elevated risk of cardiovascular disease. A higher intake of unprocessed red meat was associated with a small increased risk of incident cardiovascular disease (Zhong, V. W., et al., 2019, Associations of Processed Meat, Unprocessed Red Meat, Fish, or Poultry Intake With Incident Cardiovascular Disease and All-Cause Mortality).
• Formation of Harmful Cooking Byproducts. Grilling, broiling, or pan-frying sirloin steak at high temperatures can create compounds known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Several HCAs and PAHs are classified as reasonably anticipated to be human carcinogens (U.S. Department of Health and Human Services, 2021, Report on Carcinogens, Fifteenth Edition).
• Saturated Fat Content. While sirloin is a leaner cut, the meat still contains saturated fat, which can raise LDL (bad) cholesterol levels. Lowering intake of saturated fat is recommended to reduce the risk of cardiovascular disease (Sacks, F. M., et al., 2017, Dietary Fats and Cardiovascular Disease). A healthier alternative is skinless poultry or fish. A suggested consumption limit for red meat is no more than 350-500g (12-18oz) cooked weight per week.

Yes, sirloin steak is good for a balanced diet when consumed in moderation because the meat is a nutrient-dense food that provides high-quality protein, bioavailable iron, zinc, and B vitamins. For heart health, a diet including lean red meat does not adversely affect blood pressure or blood lipids (Maki, K. C., et al., 2012, The effects of a high-protein, low-fat, and low-carbohydrate diet on blood pressure and lipid levels in subjects with normal blood pressure). For brain health, the iron and zinc in sirloin steak are critical for cognitive function and development, and zinc is important for neuropsychologic functioning (Bhatnagar, S., & Taneja, S., 2001, Zinc and cognitive development). The high protein content is also vital for maintaining muscle mass and function, particularly as people age (Bauer, J., et al., 2013, Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group).

The calorie content of sirloin steak changes based on the specific cut from the sirloin primal. The lowest calorie option is the Top Sirloin Steak, which contains 200-220 calories per 100g cooked serving. The lower calorie count is a result of the cut being leaner with less intramuscular fat. The highest calorie sirloin steak is the Top Sirloin Butt, also known as Picanha or the sirloin cap, which contains 230-260 calories per 100g cooked serving. The higher calorie value reflects the thick fat cap that is characteristic of this cut, adding flavor at the cost of more calories. Bottom sirloin cuts like tri-tip fall in the middle of this range.

Macros, short for macronutrients, are the three primary nutrients the body needs in large amounts: protein, fat, and carbohydrates. Calories are the energy provided by these macros. A 100g (3.5oz) serving of cooked top sirloin steak contains 206 calories, 30.5g of protein, 8.6g of fat, and 0g of carbohydrates. Sirloin is considered a lean cut, offering a high protein-to-fat ratio.

The following points detail how the macros in sirloin steak compared to other common beef cuts per 100g cooked serving:

• Filet Mignon (Tenderloin): This cut contains 216 calories, 28.2g of protein, and 10.9g of fat, making it lean and tender.
• New York Strip Steak: This steak contains 251 calories, 26.7g of protein, and 15.5g of fat.
• Ribeye Steak: A heavily marbled cut, ribeye contains 291 calories, 24.8g of protein, and 21g of fat.
• Skirt Steak: This cut contains 235 calories, 26.5g of protein, and 13.9g of fat.
• Brisket (Flat Cut): When braised, brisket contains 251 calories, 28.5g of protein, and 14.7g of fat.
• Eye of Round Steak: One of the leanest cuts, eye of round contains 160 calories, 30g of protein, and 4g of fat.

Yes, sirloin steak is healthier than ribeye steak. The primary reason is the significant difference in fat content. Sirloin is a much leaner cut, which results in a better nutritional profile for individuals monitoring fat and calorie intake. A 100g cooked serving of top sirloin contains 206 calories, 8.6g of total fat, and 3.2g of saturated fat. A 100g cooked serving of ribeye contains 291 calories, 21g of total fat, and 8.4g of saturated fat. The lower total fat and saturated fat content in sirloin make the steak a superior choice for heart health. High intake of saturated fat is linked to elevated LDL cholesterol levels, a major risk factor for cardiovascular disease (Astrup, A., et al., 2020, Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations). Both cuts are excellent sources of protein, iron, and vitamin B12, which are essential for muscle health, energy, and neurological function (McNeill, S. H., 2014, Inclusion of red meat in healthful dietary patterns). The overall nutritional advantage belongs to sirloin steak due to the lower fat and calorie metrics.

The term "sirloin" originates from the Middle English word "surloine," which itself is derived from the Old French "surlonge," meaning "above the loin." The name refers to the primal cut of beef located in the rear back portion of the animal, between the short loin and the round. A popular but unsubstantiated legend claims that King James I of England was so impressed with a loin of beef during a meal that the king knighted the cut, declaring the meat "Sir Loin." Historically, the sirloin was a large, less-defined section of beef. Modern butchery, particularly in the United States, divides the sirloin into distinct subprimals: the top sirloin butt and the bottom sirloin butt. The top sirloin is the source of more tender steaks and is prized for grilling. The bottom sirloin is less tender and is often used for roasts or cut into tri-tip and sirloin bavette. In Brazilian culture, the cap of the top sirloin, known as picanha, became the most celebrated cut for churrasco (Brazilian barbecue), valued for the thick layer of fat that bastes the meat as the steak cooks.