Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled

Beef Products Beef Steak

Beef top sirloin steak is a lean, nutrient‑dense cut of red meat offering ~156 calories, 26 g of high‑quality protein, and essential micronutrients such as iron (1.7 mg) and vitamin B12 (1.5 µg) per 3‑oz cooked serving per USDA data. It contains minimal carbohydrates and relatively low total fat for a red meat cut, making it useful for strength, metabolic, and weight‑management goals when consumed in moderation. While research on red meat and long‑term health outcomes is mixed, lean cuts like top sirloin can fit into balanced eating patterns with appropriate portion control.

⚡ Quick Facts

Calories
**156 kcal per 3‑oz (85g) cooked serving**
Key Nutrient
26 g protein
Key Nutrient
4.9 g total fat
Key Nutrient
0 g carbohydrates

💎 Key Nutrients

What Is Beef Top Sirloin Steak? Origin and Varieties

Beef top sirloin steak is a classic cut of red meat sourced from the upper portion of the sirloin primal cut of cattle, one of the most widely consumed and economically significant parts of the beef carcass. The top sirloin spans muscle groups including the gluteus medius and biceps femoris, and when trimmed of external fat and cooked, provides a lean, flavorful protein source with minimal connective tissue. Historically, sirloin has been prized for its balance of tenderness and beefy flavor, making it a staple in Western culinary traditions from American steakhouses to European grills. The term "sirloin" itself comes from the Middle English "surloine," derived from the Old French "surlonge," meaning "above the loin," indicating its anatomical position. Variants of sirloin cuts include the bone‑in sirloin steak, sirloin tip, and sirloin cap (often marketed as "baseball steak" when cut thick and grilled). Each variant differs slightly in texture and juiciness due to intramuscular fat distribution and muscle usage patterns, but all share the characteristic lean profile compared to more marbled cuts like ribeye or New York strip. In culinary practice, top sirloin can be prepared through broiling, grilling, pan‑searing, or sous‑vide techniques, and its lean nature means it performs particularly well when not overcooked. In addition to fresh steak cuts, sirloin is frequently cubed for kabobs, sliced for stir‑fries, or ground for lean beef dishes. Across global cuisines, top sirloin is appreciated for its versatility, delivering rich umami notes that pair well with robust seasonings, herb marinades, and compound butters. Choice of top sirloin should consider marbling grade, thickness, and intended cooking method to maximize tenderness and nutrient retention. Selecting well‑trimmed cuts with minimal external fat ensures a lean profile that appeals to health‑minded consumers and culinary professionals alike.

❤️ Health Benefits

Supports Muscle Growth and Repair

High‑quality complete protein provides essential amino acids required for muscle protein synthesis.

Evidence: Strong

Contributes to Iron Status

Heme iron in beef is more bioavailable than plant sources, aiding in oxygen transport and preventing anemia.

Evidence: Moderate

Rich in B Vitamins

B vitamins like B12 and niacin support energy metabolism, neurological function, and red blood cell production.

Evidence: Strong

May Support Healthy Aging

Protein and amino acids contribute to maintenance of lean mass and physical function in older adults.

Evidence: Preliminary

Potential Effect on Heart Disease Biomarkers

Lean red meat intake exhibits minimal impact on many blood lipid parameters but may slightly raise LDL cholesterol.

Evidence: Moderate

⚖️ Comparisons

Vs. Ribeye Steak

Ribeye typically has higher total and saturated fat compared to lean top sirloin.

Vs. Chicken Breast

Chicken breast is lower in saturated fat and calories per similar protein serving.

Vs. Pork Tenderloin

Pork tenderloin and top sirloin have similar lean protein profiles, but beef offers more iron.

🧊 Storage Guide

❄️
Fridge
1–2 days raw, 3–4 days cooked
🧊
Freezer
6–12 months raw
⚠️ Signs of Spoilage:
  • smell: Sour or rotten odor
  • visual: Discoloration (greenish or brown)
  • texture: Slimy or sticky surface
  • when to discard: Any off smell or sliminess

👥 Special Considerations

elderly

Why: Helps maintain muscle mass and functional status.

Recommendation: Regular lean servings

athletes

Why: Supports muscle repair and iron status.

Recommendation: Higher priority

children

Why: Provides growth‑supporting protein and micronutrients.

Recommendation: Offer appropriate portion

pregnancy

Why: Provides iron and B12 supporting maternal needs.

Recommendation: Include lean beef in moderation

breastfeeding

Why: Supports increased nutrient demands.

Recommendation: Moderate servings

🔬 Detailed Nutrition Profile (USDA)

Common Portions

3.00 oz (85.00g)
1.00 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (292.00g)
Nutrient Amount Unit
Water 62.9800 g
Energy 183.0000 kcal
Energy 764.0000 kJ
Protein 30.5500 g
Total lipid (fat) 5.7900 g
Ash 1.3100 g
Carbohydrate, by difference 0.0000 g
Fiber, total dietary 0.0000 g
Total Sugars 0.0000 g
Calcium, Ca 20.0000 mg
Iron, Fe 1.9600 mg
Magnesium, Mg 26.0000 mg
Phosphorus, P 244.0000 mg
Potassium, K 393.0000 mg
Sodium, Na 64.0000 mg
Zinc, Zn 5.7100 mg
Copper, Cu 0.0910 mg
Manganese, Mn 0.0110 mg
Selenium, Se 35.8000 µg
Vitamin C, total ascorbic acid 0.0000 mg
Thiamin 0.0830 mg
Riboflavin 0.1550 mg
Niacin 8.7410 mg
Pantothenic acid 0.6010 mg
Vitamin B-6 0.6560 mg
Folate, total 10.0000 µg
Folic acid 0.0000 µg
Folate, food 10.0000 µg
Folate, DFE 10.0000 µg
Choline, total 116.3000 mg
Betaine 15.3000 mg
Vitamin B-12 1.7100 µg
Vitamin B-12, added 0.0000 µg
Vitamin A, RAE 0.0000 µg
Retinol 0.0000 µg
Carotene, beta 0.0000 µg
Carotene, alpha 0.0000 µg
Cryptoxanthin, beta 0.0000 µg
Vitamin A, IU 0.0000 IU
Lycopene 0.0000 µg
Lutein + zeaxanthin 0.0000 µg
Vitamin E (alpha-tocopherol) 0.3900 mg
Vitamin E, added 0.0000 mg
Tocopherol, beta 0.0000 mg
Tocopherol, gamma 0.0000 mg
Tocopherol, delta 0.0000 mg
Vitamin D (D2 + D3), International Units 4.0000 IU
Vitamin D (D2 + D3) 0.1000 µg
Vitamin D3 (cholecalciferol) 0.1000 µg
Vitamin K (phylloquinone) 1.4000 µg
Vitamin K (Dihydrophylloquinone) 0.0000 µg
Fatty acids, total saturated 2.2050 g
SFA 4:0 0.0000 g
SFA 6:0 0.0000 g
SFA 8:0 0.0000 g
SFA 10:0 0.0020 g
SFA 12:0 0.0070 g
SFA 14:0 0.1570 g
SFA 16:0 1.2840 g
SFA 18:0 0.7550 g
Fatty acids, total monounsaturated 2.3100 g
MUFA 16:1 0.1730 g
MUFA 18:1 2.1350 g
MUFA 20:1 0.0020 g
MUFA 22:1 0.0000 g
Fatty acids, total polyunsaturated 0.2130 g
PUFA 18:2 0.1690 g
PUFA 18:3 0.0160 g
PUFA 18:4 0.0000 g
PUFA 20:4 0.0280 g
PUFA 20:5 n-3 (EPA) 0.0000 g
PUFA 22:5 n-3 (DPA) 0.0000 g
PUFA 22:6 n-3 (DHA) 0.0000 g
Cholesterol 82.0000 mg
Tryptophan 0.2010 g
Threonine 1.2200 g
Isoleucine 1.3900 g
Leucine 2.4300 g
Lysine 2.5810 g
Methionine 0.7950 g
Cystine 0.3940 g
Phenylalanine 1.2070 g
Tyrosine 0.9730 g
Valine 1.5150 g
Arginine 1.9750 g
Histidine 0.9750 g
Alanine 1.8570 g
Aspartic acid 2.7820 g
Glutamic acid 4.5860 g
Glycine 1.8600 g
Proline 1.4560 g
Serine 1.2030 g
Hydroxyproline 0.3210 g
Alcohol, ethyl 0.0000 g
Caffeine 0.0000 mg
Theobromine 0.0000 mg

Source: USDA FoodData Central (FDC ID: 168634)

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