Chicken, Turkey & Lean Meats
Protein in Sirloin Steak: Protein, Calories, and Meal Ideas
Sirloin steak is a leaner steak cut that combines complete protein with iron, zinc, B12, and more calories than poultry.
Protein per serving
37g
150 g cooked sirloin steak / about 5.3 oz
Calories per serving
309
150 g serving
Protein per 100g
25g
206 calories per 100 g
Protein density
12.1g
protein per 100 calories
Sirloin Steak Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked sirloin steak / about 5.3 oz | 37g | 309 |
| Per 100 g | 100 g | 25g | 206 |
| Protein density | 100 calories | 12.1g | 100 |
Representative source entry: Beef, top sirloin, steak, separable lean only, trimmed to 0 inch fat, all grades, cooked, broiled. Trim visible fat and track butter, oil, and steak sauces separately. Different steak cuts vary widely in calories.
Good for weight loss? Good
Sirloin can fit weight loss when portions are controlled, but it has more calories than very lean poultry or white fish.
Good for muscle gain? Excellent
Sirloin steak is a strong muscle-gain food because it provides complete protein, calories, and micronutrients common in red meat.
Meal Ideas with Sirloin Steak
Sirloin with potatoes and salad
Steak rice bowl with peppers
Steak tacos with Greek yogurt crema
Sirloin and eggs breakfast plate
How Sirloin Steak Compares for Protein Density
Sirloin Steak works as a meat or poultry protein with about 25 g protein and 206 calories per 100 g. That equals 12.1 g protein per 100 calories, or about 8.2 calories per gram of protein. This density number is useful because two foods can both look high protein while one needs far more calories to deliver the same protein target.
Sirloin Steak sits close to the related-food average for protein density, so the best choice usually comes down to calories, preparation, taste, and how easy it is to repeat. Meat and poultry values change with cut, fat trim, skin, cooking yield, and whether the entry is raw, cooked, deli, ground, or roasted. Use the comparison table as a planning shortcut: choose the higher-density option when calories are limited, and choose the more calorie-dense option when appetite is low or muscle-gain meals need to be easier to finish.
| Food | Serving protein | Protein / 100g | Protein / 100 cal |
|---|---|---|---|
| Pork Tenderloin | 40g | 27g | 18.9g |
| Lean Ground Beef | 39g | 26g | 14.8g |
| Sirloin Steak | 37g | 25g | 12.1g |
| Eggs | 13g | 13g | 8.4g |
Best Uses for Sirloin Steak
For Weight Loss or Calorie Control
Sirloin Steak can work for weight loss or maintenance when the serving is measured and the rest of the plate is planned. The easiest approach is to decide the protein target first, then add carbs, fats, and sauces around that target. For this page's representative serving, 150 g cooked sirloin steak / about 5.3 oz gives about 37 g protein. If your meal target is 30 g protein, that is roughly 0.8 typical servings, or about 120 g by weight. This is why weighing the first few servings is useful: it turns a vague protein food into a repeatable meal component.
For Muscle Gain or Higher-Calorie Meals
Sirloin steak is a strong muscle-gain food because it provides complete protein, calories, and micronutrients common in red meat. When using sirloin steak for muscle gain, the question is not only whether it contains protein; it is whether the whole meal has enough total protein, carbohydrates, and calories to support training. If you need leaner protein, compare against chicken breast, turkey breast, pork tenderloin, shrimp, cod, or egg whites. If you need more calories, fattier cuts or larger portions can fit muscle-gain meals. A practical muscle-gain plate is to keep the sirloin steak portion consistent, then adjust rice, pasta, oats, potatoes, bread, beans, oil, nuts, or dairy up or down depending on your calorie target.
For Meal Prep and Repeatable Tracking
Sirloin Steak is easiest to track when the serving method stays the same from week to week. Choose one default serving, log it with the matching raw, cooked, dry, drained, or label-based entry, and then build meals around that known number. Good repeatable options include Sirloin with potatoes and salad, Steak rice bowl with peppers, Steak tacos with Greek yogurt crema, and similar meals where the protein portion is measured before sauces and toppings are added.
Exact Serving Conversions
Serving conversions help when your food scale, recipe, or tracking app uses a different unit than this page. For Sirloin Steak, 1 oz is about 28.35 g and provides roughly 7.1 g protein and 58.4 calories based on the representative per-100-g values. Half of the typical serving gives about 18.5 g protein and 154.5 calories, while a double serving gives about 74 g protein and 618 calories.
Use gram targets when precision matters. To get 25 g protein from sirloin steak, you need about 100 g, which is roughly 206 calories. To get 30 g protein, use about 120 g and 247.2 calories. To get 40 g protein, use about 160 g and 329.6 calories. These estimates are based on the USDA or representative source entry listed below, so the label on your exact product should win when there is a difference.
| Target | Approx. amount | Calories | Typical servings |
|---|---|---|---|
| 25g protein | 100g | 206 | 0.7x |
| 30g protein | 120g | 247.2 | 0.8x |
| 40g protein | 160g | 329.6 | 1.1x |
Raw, Cooked, Dry, or Label Weight?
The best tracking rule for Sirloin Steak is simple: match the database entry to the state of the food when you weighed it. This page uses Beef, top sirloin, steak, separable lean only, trimmed to 0 inch fat, all grades, cooked, broiled as the representative source entry, with the serving shown as 150 g cooked sirloin steak / about 5.3 oz. Trim visible fat and track butter, oil, and steak sauces separately. Different steak cuts vary widely in calories.
For meat and poultry, use a raw entry for raw weight and a cooked entry for cooked weight. Skin, bones, breading, marinades, pan oil, and sauces should be separate entries. If you batch cook, portion after cooking only when your tracker entry is also cooked. If you weigh before cooking, use a raw or dry entry and divide the finished batch into servings after cooking. If you are eating a packaged product, the label is normally the most specific source because brands can change water, sodium, sugar, fat, fortification, and serving size.
The most reliable workflow is to choose one method and repeat it: weigh the food, choose the matching raw, cooked, dry, drained, or packaged entry, then log oils, sauces, toppings, sides, and drinks separately. This avoids the most common protein tracking error, which is accidentally counting a prepared meal as if it were a plain serving of sirloin steak.
Common Mistakes with Sirloin Steak
Most mistakes with Sirloin Steak are not about the protein number itself; they are about matching the wrong food form, ignoring preparation, or forgetting the extra ingredients that travel with the serving. Avoid these issues before comparing your intake against a daily target from the protein calculator.
- Using a generic sirloin steak entry when the actual food is cooked, raw, flavored, breaded, sweetened, packed in oil, or from a specific brand.
- Counting Sirloin Steak as the entire meal even when the real calorie load comes from oil, dressing, sauce, bread, rice, tortillas, cheese, nuts, or toppings.
- Estimating by eye instead of weighing the first few times. A small portion change can move the meal by 5-15 g of protein or by a few hundred calories for calorie-dense foods.
- For meat and poultry, use a raw entry for raw weight and a cooked entry for cooked weight. Skin, bones, breading, marinades, pan oil, and sauces should be separate entries.
- Use the specific steak cut when tracking.
- Trimmed lean-only values are lower calorie than untrimmed steak.
- Track cooking fat separately.
Building a High-Protein Meal with Sirloin Steak
Start with the protein target, not the recipe name. A light snack might only need 10-20 g protein, while a main meal often works better at 30-45 g protein depending on body size, meal frequency, and training. With Sirloin Steak, a 30 g protein meal is approximately 120 g of the representative food before sides and toppings. If that portion feels too large, combine a smaller amount of sirloin steak with another protein from the related-food list.
A balanced plate usually needs more than protein. Pair sirloin steak with a fiber source, a carbohydrate source if you train or need energy, and enough fat to make the meal satisfying. For lower-calorie meals, keep sauces light and increase vegetables. For higher-calorie meals, add rice, pasta, potatoes, bread, oats, beans, dairy, nuts, seeds, avocado, or oil depending on the type of food and your goal.
If the meal is meant to be repeated, write down the exact version that worked: the grams of sirloin steak, the cooking method, the sides, and the sauce. That gives you a reusable meal template instead of a one-time estimate, and it makes future protein targets easier to hit without redoing the math every day.
Tracking Tips
- Use the specific steak cut when tracking.
- Trimmed lean-only values are lower calorie than untrimmed steak.
- Track cooking fat separately.
Compare Similar Protein Foods
Related Calculators and Guides
Common Questions
How much protein is in sirloin steak?
Sirloin Steak has about 25 g of protein per 100 g. A typical 150 g cooked sirloin steak / about 5.3 oz serving has about 37 g of protein.
Is sirloin steak good for weight loss?
Sirloin can fit weight loss when portions are controlled, but it has more calories than very lean poultry or white fish.
Is sirloin steak good for muscle gain?
Sirloin steak is a strong muscle-gain food because it provides complete protein, calories, and micronutrients common in red meat.
Sources reviewed
- USDA FoodData Central: Beef, top sirloin, steak, separable lean only, trimmed to 0 inch fat, all grades, cooked, broiled - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition