Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, flavorful cut from the top sirloin cap, offering a robust beefy taste with a tender, fine-grained texture when grilled. It is an exceptionally high-protein, low-fat choice, delivering nearly 29 grams of protein per 100 grams with minimal carbohydrates. The grilling method enhances its natural savory notes while keeping the fat content exceptionally low at just over 6 grams per serving.
Calorie split: 67% protein · 1% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love this cut for its deep, beefy flavor and satisfying chew that isn't overly tough, making it a staple in grilling culture. Its versatility allows it to be sliced thin for salads, served as a hearty steak, or used in stir-fries, appealing to both home cooks and steak enthusiasts.
⚠️ Watch-outs & how to enjoy it better
While lean, it can become dry or tough if overcooked, so careful temperature control is needed. Those watching their sodium intake should be mindful of marinades or seasonings, and individuals with iron overload conditions should monitor portions. To counteract dryness, marinate briefly, use a meat thermometer to avoid overcooking, and slice against the grain to maximize tenderness.
Key benefits
- Extremely high in complete protein for muscle repair and satiety
- Very low in carbohydrates, suitable for ketogenic and low-carb diets
- Rich in B vitamins, particularly B12 and niacin, for energy metabolism
- Good source of minerals like zinc and iron, essential for immune function
- Low in saturated fat compared to many other steak cuts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The top sirloin cap, also known as the picanha in Brazilian cuisine, is prized for its thick layer of fat that bastes the meat during grilling, though this specific trimmed version removes that fat for a leaner profile.
Full nutrition (USDA data · scales with serving)
| Water | 64.1 g |
| Energy | 170 kcal |
| Energy | 710 kj |
| Protein | 28.4 g |
| Total lipid (fat) | 6.1 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.22 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 240 mg |
| Potassium, K | 389 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 5.4 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 36.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.15 mg |
| Niacin | 8.3 mg |
| Vitamin B-6 | 0.63 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Vitamin B-12 | 2.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 0.73 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 14:1 | 0.03 g |
| MUFA 16:1 | 0.18 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 2.6 g |
| MUFA 18:1 c | 2.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:2 n-6 c,c | 0.16 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.27 g |
| Fatty acids, total trans-monoenoic | 0.27 g |
| TFA 18:1 t | 0.27 g |
| Cholesterol | 85.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.37 g |
| Threonine | 1.6 g |
| Isoleucine | 1.6 g |
| Leucine | 2.9 g |
| Lysine | 3.3 g |
| Methionine | 0.90 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.3 g |
| Valine | 1.6 g |
| Arginine | 2.3 g |
| Histidine | 1.3 g |
| Alanine | 2.0 g |
| Aspartic acid | 3.3 g |
| Glutamic acid | 5.5 g |
| Glycine | 1.5 g |
| Proline | 1.4 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.14 g |
FAQ
How does this cut compare to other sirloin steaks?
It is leaner and more tender than the bottom sirloin, with a finer grain and milder flavor, making it ideal for grilling or quick cooking methods.
What is the best way to cook this steak to keep it tender?
Grill or pan-sear it to medium-rare (135°F internal temperature), let it rest for 5-10 minutes, and slice against the grain to break down muscle fibers.
Is this a good cut for meal prepping?
Yes, it reheats well when sliced thin and stored in airtight containers, though it's best to undercook slightly to prevent drying out upon reheating.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.70 kcal/g · 67% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.