Lean Sirloin Steak: Cooking Notes and Nutrition Data

A lean sirloin steak can fit a lower-calorie dinner when you trim the fat and avoid heavy sauces. This post gives the USDA nutrition figures for a broiled, lean-only sirloin steak and general cooking and food-safety points. It is general information, not medical or dietary advice.

What the nutrition data says

The USDA FoodData Central record (SR Legacy, FDC 168635) for beef top sirloin steak, separable lean only, trimmed to 0 inch fat, choice grade, broiled, as shown in a mirror of the data, lists per 100 g:

• 188 kcal, 30.3 g protein, 6.55 g total fat (2.50 g saturated) and no carbohydrate
• 83 mg cholesterol and 63 mg sodium
• 2.07 mg iron, 5.75 mg zinc and 1.89 µg vitamin B-12

The record also gives a 3 oz (85 g) portion: about 160 kcal, 25.7 g protein and 5.57 g fat. Figures vary with grade, trim and cooking method. Meat cooked with its fat or in a sauce will differ, so check the label on the pack and the record for the cut you buy.

Cooking points

• Trim visible fat if you want fewer calories.
• Pat the steak dry before it goes into a hot pan. Surface moisture makes it steam rather than brown.
• Season with salt, pepper and herbs rather than a butter-heavy sauce.
• Rest the steak a few minutes before slicing so juices stay in the meat.
• Serve with vegetables such as asparagus or a salad.

Food safety

Use a thermometer rather than colour. The US government’s safe minimum internal temperature for beef steaks is 145°F (62.8°C), followed by a rest of at least 3 minutes, while ground beef should reach 160°F; see the full chart on FoodSafety.gov.

Looking for another lean protein idea? Our seared tuna steak summary covers timing and food safety for fish.

Sources

• USDA FoodData Central record (mirror): beef top sirloin, lean only, broiled
• FoodSafety.gov: Safe minimum internal temperatures

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