Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, robust cut from the top of the sirloin, prized for its deep beefy flavor and satisfyingly firm, yet tender, chew. Broiling gives it a beautifully caramelized crust while keeping the interior juicy. It's a powerhouse of pure protein, offering nearly 30 grams per 100g with minimal fat and zero carbohydrates.
Calorie split: 55% protein · 0% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People adore it for its straightforward, uncomplicated beefiness—a canvas for marinades or simply seasoned with salt and pepper. Its reliability as a quick-cooking, lean steak makes it a weeknight hero and a grilling favorite.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough and dry if overcooked, which is a common pitfall. To counteract this, use a meat thermometer to pull it at 130-135°F (54-57°C) for medium-rare, and let it rest for 5-10 minutes before slicing against the grain to maximize tenderness. Those monitoring saturated fat intake should practice portion control.
Key benefits
- Excellent source of high-quality complete protein for muscle maintenance.
- Rich in bioavailable iron to support energy levels.
- Provides key B vitamins like B12 and niacin for metabolism.
- Naturally carb-free, fitting low-carb and ketogenic dietary patterns.
- Contains zinc, which is essential for immune function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top sirloin' is actually located above the actual sirloin primal cut in the beef carcass, making it a misnomer that stuck in common butchery terms.
Full nutrition (USDA data · scales with serving)
| Water | 59.7 g |
| Energy | 219 kcal |
| Energy | 916 kj |
| Protein | 29.0 g |
| Total lipid (fat) | 10.5 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 218 mg |
| Potassium, K | 355 mg |
| Sodium, Na | 58.0 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 31.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.13 mg |
| Niacin | 7.9 mg |
| Pantothenic acid | 0.57 mg |
| Vitamin B-6 | 0.58 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 111 mg |
| Betaine | 14.5 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.31 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 4.3 g |
| MUFA 16:1 | 0.36 g |
| MUFA 18:1 | 3.9 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 89.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.76 g |
| Cystine | 0.38 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.93 g |
| Valine | 1.4 g |
| Arginine | 1.9 g |
| Histidine | 0.93 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.8 g |
| Proline | 1.4 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.30 g |
FAQ
How is top sirloin different from sirloin?
The 'top sirloin' is a separate, leaner, and more tender subprimal cut located above the main sirloin. It's generally considered a higher-quality steak for grilling.
What's the best way to cook it without drying it out?
High-heat, fast methods like broiling, grilling, or pan-searing are ideal. Avoid overcooking; aim for an internal temperature of 130-135°F (54-57°C) for medium-rare and always let the steak rest after cooking.
Is this a good cut for marinating?
While it has great flavor on its own, it benefits from a short marinade (30 minutes to 2 hours) to add moisture and flavor. Acidic ingredients like vinegar or citrus should be used sparingly to avoid breaking down the surface texture.
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 2.19 kcal/g · 53% 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.