Sirloin Steak Nutrition Facts: Is This Lean Cut as Healthy as it is Delicious?
Healthy’s Summary
Sirloin steak might just be the perfect balance of flavor and nutrition—lean enough for a health-conscious diet, but still juicy enough to feel indulgent. Whether you’re watching your macros, boosting your protein, or just trying to eat clean without giving up red meat, sirloin deserves a spot on your plate.
This lean cut packs a serious protein punch while offering essential nutrients like iron, zinc, and vitamin B12. Plus, it’s lower in saturated fat than fattier cuts like ribeye or T-bone, making it a smarter option if you’re aiming for heart health or managing cholesterol.
That said, how healthy sirloin steak really is can depend on how much you eat, how you cook it, and what you serve it with. Your individual needs—like iron levels, activity level, or dietary restrictions—also play a role.
What’s in a 3 oz Cooked Sirloin Steak?
Let’s break it down. A typical 3-ounce cooked portion of top sirloin (about the size of a deck of cards) contains:
Sirloin Steak Nutrition Facts (3 oz cooked)
| Nutrient | Amount per 3 oz (85g) | % Daily Value (DV) |
|---|---|---|
| Calories | 207 kcal | 10% |
| Total Fat | 12 g | 18% |
| Saturated Fat | 4.6 g | 23% |
| Cholesterol | 75 mg | 25% |
| Protein | 23 g | 46% |
| Iron | 2.1 mg | 12% |
| Vitamin B12 | 2.4 mcg | 100% |
| Zinc | 5.2 mg | 47% |
| Niacin (B3) | 6.8 mg | 34% |
| Phosphorus | 200 mg | 16% |
| Potassium | 310 mg | 7% |
| Sodium | 55 mg | 2% |
| Magnesium | 20 mg | 5% |
A High-Protein All-Star
With 23 grams of protein per serving, sirloin steak is a powerhouse for building and maintaining muscle. That’s why it’s a go-to for athletes, weightlifters, and anyone on a high-protein or low-carb diet.
Protein from beef is considered “complete,” meaning it contains all nine essential amino acids your body needs. It also digests a little slower than plant-based protein, which helps keep you feeling full longer.
Fun fact: One serving of sirloin gives you nearly half of your daily protein needs based on a 2,000-calorie diet.
Leaner Than You Think
Sirloin is considered a lean cut of beef, meaning it has less than 10 grams of total fat and 4.5 grams of saturated fat per 3.5-ounce (100g) serving.
Compared to fattier cuts like ribeye (which can contain up to 20g of fat per serving), sirloin is a more heart-smart option—especially if you trim any visible fat and grill or broil it instead of frying.
Still, sirloin isn’t totally fat-free. It has:
- Monounsaturated fats – which can support heart health
- Saturated fats – which are okay in moderation, but too much can raise LDL (bad) cholesterol
If you’re managing heart disease risk or high cholesterol, portion control is key.
Iron, Zinc, and B12: The Big Three
Red meat is known for these essential nutrients, and sirloin delivers in all three:
- Iron (12% DV): Helps transport oxygen through your blood. Low levels can lead to fatigue or anemia, especially in menstruating women.
- Zinc (47% DV): Boosts immune health, wound healing, and supports testosterone production.
- Vitamin B12 (100% DV): Essential for nerve function, brain health, and red blood cell production.
These nutrients are more bioavailable from beef than from plant sources—meaning your body absorbs them more efficiently.
Cholesterol & Heart Health: Should You Be Worried?
A 3 oz serving of sirloin has 75 mg of cholesterol, which is 25% of your daily limit if you’re following the traditional 300 mg/day guideline. But newer research suggests that dietary cholesterol doesn’t impact blood cholesterol as much as once thought.
What does matter more? Your overall eating pattern.
If sirloin steak is part of a balanced diet rich in fiber, veggies, and healthy fats, most people can enjoy it without increasing heart disease risk. In fact, lean red meat can fit into heart-healthy diets like the DASH or Mediterranean plans when eaten in moderation.
Best Cooking Methods for Maximum Nutrition
How you cook your steak matters. Some tips:
- Grill, broil, or pan-sear with minimal oil
- Avoid deep frying or smothering in butter-based sauces
- Use spices, herbs, or citrus for flavor instead of salt-heavy marinades
- Let it rest after cooking to retain juices and nutrients
Pro tip: Cooking to medium-rare (135°F) retains more nutrients than well-done steaks, which lose more moisture and B vitamins.
Ask Healthy
A Smart Choice for Weight Loss?
Sirloin steak isn’t just for the gym crowd—it can also be part of a healthy weight-loss plan.
High-protein meals help reduce hunger hormones like ghrelin and increase satiety hormones like peptide YY. That means you feel full longer—and are less likely to snack later.
Plus, sirloin is lower in calories than many processed meats or fast food options. One 3 oz portion is just over 200 calories, which is easy to work into most meal plans.
The Takeaway
Sirloin steak is more than just delicious—it’s a nutrient-rich option that supports muscle health, iron levels, and satiety, all while keeping fat and calories in check (as long as you don’t go overboard on portions or sauces).
Yes, it’s still red meat. But in the world of steaks, sirloin is a lean, clean choice that fits into a healthy lifestyle—whether you’re keto, low-carb, high-protein, or just trying to eat real food with real benefits.
Want to dig deeper?
Protein Power: Stronger, Healthier Women
Looking to feel stronger, stay energized, or support your overall health? “Protein Power: Stronger, Healthier Women” is your guide to understanding and optimizing protein for your unique goals. Learn how protein can help with weight management, muscle tone, and even hair, skin, and nail health. From meal ideas to tracking tips, this program provides practical tools to help you feel your best every day—whether you’re active, busy, or just starting your wellness journey.
Enroll in one of Healthy’s Programs to log, track and learn more about your Health, one conversation at a time.
Learn More
