Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, premium cut of beef from the upper rear leg, known for its firm, fine-grained texture and robust, beefy flavor. When broiled to perfection, it develops a satisfying sear while remaining tender and juicy inside. Its standout nutritional feature is an exceptionally high protein-to-fat ratio, delivering nearly 30 grams of protein per 100 grams with minimal fat.
Calorie split: 69% protein · 0% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People cherish top sirloin for its perfect balance of rich, meaty flavor and relative tenderness at a more accessible price point than premium steaks. Its lean profile makes it a versatile canvas for marinades and a favorite for health-conscious grill masters.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough and dry if overcooked, which is a common pitfall for home cooks. Those monitoring sodium intake should be mindful of marinades or pre-seasoned preparations, and individuals with iron overload conditions (hemochromatosis) should consume it in moderation. To counteract dryness, use a meat thermometer to cook to medium-rare (135°F internal), let it rest after cooking, and consider a quick marinade with acidic components like lemon juice or vinegar to help tenderize.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and repair.
- Very low in carbohydrates, making it ideal for low-carb and ketogenic diets.
- Rich in essential minerals like iron (heme iron, highly absorbable) and zinc.
- Provides B vitamins, particularly B12 and niacin, crucial for energy metabolism.
- Naturally free from sugars and fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sirloin' name is popularly (but incorrectly) attributed to King Henry VIII of England supposedly knighting the cut with his sword, saying 'Sir Loin!' The real etymology is likely from the French word 'surlonge,' meaning 'over the loin.'
Full nutrition (USDA data · scales with serving)
| Water | 64.3 g |
| Energy | 178 kcal |
| Energy | 746 kj |
| Protein | 29.4 g |
| Total lipid (fat) | 5.8 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 | 1.9 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 233 mg |
| Potassium, K | 376 mg |
| Sodium, Na | 61.0 mg |
| Zinc, Zn | 5.5 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 34.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.15 mg |
| Niacin | 8.4 mg |
| Pantothenic acid | 0.63 mg |
| Vitamin B-6 | 0.63 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 112 mg |
| Betaine | 14.7 mg |
| Vitamin B-12 | 1.7 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) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 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 | 0.16 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.76 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 |
| Cholesterol | 79.0 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 | 0.77 g |
| Cystine | 0.38 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.94 g |
| Valine | 1.5 g |
| Arginine | 1.9 g |
| Histidine | 0.94 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 1.8 g |
| Proline | 1.4 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.31 g |
FAQ
What's the difference between top sirloin and bottom sirloin?
Top sirloin is leaner, more tender, and generally more expensive, making it better for direct-heat cooking like grilling. Bottom sirloin is tougher, fattier, and often used for roasts, stews, or ground beef.
How do I prevent my sirloin steak from being tough?
The key is to not overcook it. Use a meat thermometer and pull it from the heat at 130-135°F for medium-rare. Always let the steak rest for 5-10 minutes after cooking to allow juices to redistribute. Slicing against the grain also shortens muscle fibers, making each bite more tender.
Is broiled sirloin a good choice for weight loss?
Yes, it's an excellent choice. It's very high in protein, which promotes satiety, and low in fat and carbohydrates. Its high nutrient density helps you feel full on fewer calories, supporting a calorie-controlled diet.
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 1.78 kcal/g · 66% 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.