Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried
Whole food · Beef Products
Photo: Wikipedia
A top sirloin steak, pan-fried to a savory sear, offers a robust, beefy flavor with a tender yet firm texture. This cut is a protein powerhouse, delivering nearly 29 grams of protein per 100 grams with zero carbohydrates, making it a staple for high-protein, low-carb diets. Its rich, meaty taste is enhanced by the Maillard reaction from pan-frying, creating a delicious crust that locks in juices.
Calorie split: 38% protein · 0% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, savory depth and the satisfying sizzle and aroma of a pan-fried steak. Its versatility makes it a go-to for quick weeknight dinners or elegant meals, often paired with classic sides like mashed potatoes or grilled vegetables.
⚠️ Watch-outs & how to enjoy it better
The relatively high fat content (21g per 100g) may concern those monitoring saturated fat intake, and it can be tough if overcooked. To counteract, pair with fiber-rich vegetables to aid digestion and control portion sizes to around 4-6 ounces to manage calorie and fat intake.
Key benefits
- High-quality complete protein for muscle repair and satiety
- Zero carbohydrates, ideal for ketogenic and low-carb diets
- Rich in iron and zinc, supporting immune function and energy
- Provides B vitamins, especially B12, for nerve health
- Leaner than some cuts, with moderate fat for flavor and satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top sirloin' is cut from the upper middle part of the cow's back, just above the sirloin, and was historically considered a 'royal' cut because it was served to kings in medieval Europe.
Full nutrition (USDA data · scales with serving)
| Water | 49.6 g |
| Energy | 313 kcal |
| Energy | 1310 kj |
| Protein | 28.8 g |
| Total lipid (fat) | 21.1 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 235 mg |
| Potassium, K | 406 mg |
| Sodium, Na | 71.0 mg |
| Zinc, Zn | 5.5 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 29.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.29 mg |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 110 mg |
| Vitamin B-12 | 3.3 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) | 0.54 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 14.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.60 g |
| SFA 16:0 | 4.9 g |
| SFA 18:0 | 2.4 g |
| Fatty acids, total monounsaturated | 8.9 g |
| MUFA 16:1 | 0.78 g |
| MUFA 18:1 | 8.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 98.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.4 g |
| Methionine | 0.74 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.97 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 0.98 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
FAQ
Is top sirloin steak lean or fatty?
It's moderately lean, with about 21g of fat per 100g, but trimming to 1/8" fat reduces excess fat while retaining flavor.
How should I cook it for best results?
Pan-fry in a hot skillet with a little oil, searing each side for 3-4 minutes for medium-rare, then rest for 5 minutes to retain juices.
Can I eat this on a low-carb diet?
Yes, it has 0g carbs, making it perfect for keto, paleo, and low-carb diets; pair with non-starchy vegetables for a balanced meal.
What nutrients does it provide besides protein?
It's rich in iron, zinc, B vitamins (especially B12), and selenium, which support energy, immunity, and nerve function.
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 3.13 kcal/g · 37% 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.