How many calories are in a top sirloin steak?
A 6 oz top sirloin steak, broiled at home and weighed after cooking, carries 360 calories. Per 100 g the same steak runs 212 calories with 29.33 g of protein and no carbohydrate at all. That is one of the leanest ways to get close to 50 g of protein onto a dinner plate.
You'd need to walk about 72 minutes to burn the 360 calories in a 6 oz (170 g) cooked steak.
How long does it take to burn off 360 kcal of sirloin steak?
A 6 oz (170 g) cooked steak is 360 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 360 kcal |
|---|---|
| Walking, brisk | 1 hr 12 min |
| Cycling, moderate | 45 min |
| Swimming, moderate | 51 min |
| Jogging | 42 min |
| Weight training, moderate | 1 hr 20 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (170 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Top sirloin steak quick facts
- US servings from 1 oz to an 8 oz steak
- Raw versus cooked and the 8 oz menu trap
- Trim grade and pan versus broiler
- Protein and cholesterol are the rows to watch
- How does sirloin steak compare?
- Most popular sirloin steak brands
- Sirloin steak FAQs
Top sirloin steak quick facts
The record behind every number here is USDA SR Legacy 169457, "Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled". That is the steak most Americans actually eat: a 0-inch trim, which is what retail butchers sell today, broiled rather than swimming in pan fat, and averaged across grades so you do not have to know whether your steak was Choice or Select before you can log it.
The 6 oz portion below is the size a home cook usually plates. It is our own arithmetic from the USDA 100 g figure, not a USDA household serving, so it scales cleanly to whatever your steak actually weighs.
| Nutrient | Per 100 g | Per 6 oz cooked (170 g) | % Daily Value |
|---|---|---|---|
| Calories | 212 | 360 | — |
| Total fat | 9.67 g | 16.4 g | 21% |
| Saturated fat | 3.75 g | 6.4 g | 32% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 29.33 g | 49.9 g | 100% |
| Sodium | 61 mg | 104 mg | 5% |
| Cholesterol | 88 mg | 150 mg | 50% |
| Potassium | 368 mg | 626 mg | 13% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row and no trans fat row, because USDA does not publish either for this SR Legacy record. On a plain steak with nothing brushed on it, both are zero anyway.
US servings from 1 oz to an 8 oz steak
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28.4 g | 60 kcal |
| 3 oz cooked | 85 g | 180 kcal |
| 4 oz cooked | 113 g | 240 kcal |
| 6 oz cooked | 170 g | 360 kcal |
| 8 oz cooked | 227 g | 481 kcal |
| Per 100 g | 100 g | 212 kcal |
Every ounce row above is our own arithmetic from the USDA 100 g figure rather than a USDA household measure, so treat them as clean conversions and not as separate lab results. The one that matters most is 3 oz: that is the deck-of-cards portion used in most nutrition guidance, and at 180 calories it is a genuinely small ask for 24.9 g of protein.
Steaks are one of the few foods where a kitchen scale beats eyeballing by a mile. A steak labeled 8 oz at the counter and a steak that weighs 8 oz on your plate after cooking are two different meals, and the gap is bigger than most people expect.
Raw versus cooked and the 8 oz menu trap
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Raw, as bought | 201 kcal | 4 oz raw (113 g) | 227 kcal |
| Raw, the 8 oz on the menu | 201 kcal | 8 oz raw (227 g) | 456 kcal |
| Broiled, lean and fat | 212 kcal | 6 oz cooked (170 g) | 360 kcal |
| Broiled, lean and fat | 212 kcal | 8 oz cooked (227 g) | 481 kcal |
Here is the part almost nobody logs correctly. An 8 oz sirloin on a steakhouse menu is a raw weight. Raw, those 227 g are 456 calories. By the time it comes off the broiler it has lost water and weighs roughly 170 g, so what you actually eat is closer to 360 calories. The protein barely moves through all of that: 46.1 g raw, 49.9 g cooked.
That is also why cooked beef looks more calorie-dense per 100 g than raw beef. Water leaves, everything else concentrates. USDA has raw top sirloin at 201 calories and 20.3 g of protein per 100 g versus 212 calories and 29.33 g cooked. Log a cooked steak against the raw entry and you quietly hand back about 9 g of protein per 100 g while barely changing the calorie count.
Trim grade and pan versus broiler
| Version | Per 100 g | 6 oz portion (170 g) | Calories |
|---|---|---|---|
| Lean only, fat trimmed off | 183 kcal | 170 g | 311 kcal |
| Lean only, 1/8" trim cut | 178 kcal | 170 g | 303 kcal |
| Lean and fat, 0" trim, all grades | 212 kcal | 170 g | 360 kcal |
| Lean and fat, 0" trim, Choice | 219 kcal | 170 g | 372 kcal |
| Lean and fat, 1/8" trim, all grades | 243 kcal | 170 g | 413 kcal |
| Pan-fried, 1/8" trim, Choice | 313 kcal | 170 g | 532 kcal |
Three levers move the number, and they are not equally strong. Grade is the weakest: Choice against the all-grades average is 219 versus 212 per 100 g, seven calories, which is noise next to a scale error. Trim is stronger: leaving a 1/8-inch fat rim on instead of buying the modern 0-inch cut adds 31 calories per 100 g, and cutting the fat away at the table removes 29.
The pan is the strongest lever of all. Pan-fried Choice sirloin comes in at 313 calories per 100 g, the highest of the eight USDA records compared here, because the fat the steak renders has nowhere to go but back into the meat. Broil it or grill it and that fat drips away. Same steak, 532 calories against 372 for a 6 oz portion.
Store-brand packages tell a slightly different story again, because their labels are raw weights and many are grass-fed. Across six US branded sirloins the range runs from 107 to 214 calories per 100 g, with most 4 oz raw labels landing between 120 and 140 calories. That is the raw number, not what lands on your fork.
Protein and cholesterol are the rows to watch
A single 6 oz sirloin covers 100% of the FDA Daily Value for protein at 49.9 g. Very few whole foods do that in one item, and it is why MyPlate lists lean beef alongside poultry and fish in the protein group.
Two rows push back. Saturated fat is 6.4 g, or 32% of the Daily Value, and the Dietary Guidelines for Americans suggest keeping saturated fat under 10% of daily calories, so a big steak uses a real share of that budget. Cholesterol is 150 mg, exactly 50% of the Daily Value.
Sodium is the pleasant surprise. An unseasoned home steak has 104 mg, about 5% of the Daily Value, or roughly a twentieth of a teaspoon of table salt's worth. If you are watching sodium, plain broiled sirloin is one of the easiest proteins on the list, and the lean-only version at 311 calories with 51.9 g of protein is the best protein-per-calorie deal among the cooked records for this cut.
How does sirloin steak compare?
| Sirloin | Per 100 g | US serving | Calories |
|---|---|---|---|
| Home-broiled top sirloin | 212 kcal | 6 oz cooked, 170 g | 360 kcal |
| Restaurant family-style sirloin | 195 kcal | 9 oz, 255 g | 497 kcal |
| Denny's top sirloin | 182 kcal | 4 oz, 113 g | 206 kcal |
| Applebee's 9 oz house sirloin | 189 kcal | 9 oz, 255 g | 482 kcal |
Our take: restaurant sirloin is not more calorie-dense than yours, it is bigger. All three chain and family-style records sit below the home-broiled steak per 100 g, between 182 and 195, and the calorie damage comes entirely from a 255 g plate instead of a 170 g one. What does change is the seasoning. An Applebee's house sirloin brings roughly 1,540 mg of sodium, around 67% of a day's Daily Value and about fifteen times the 104 mg in an unseasoned steak at home. If you want the steak and not the salt, cook it yourself and put the money into a bigger cut.
Most popular sirloin steak brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Marketside Butcher Grass-Fed Beef Top Sirloin Steak | 124 cal |
| Sutton & Dodge Beef Petite Sirloin Steak | 179 cal |
| Nature's Promise 100% Grass Fed Beef Top Sirloin Steak | 116 cal |
| Bartels Farms 100% All Natural Beef Top Sirloin Steak | 107 cal |
| Open Nature 100% Grass Fed Angus Beef Top Sirloin Steak | 116 cal |
| Aspen Ridge Top Sirloin Steak | 214 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Sirloin steak FAQs
How many calories are in a top sirloin steak?
A 6 oz top sirloin steak weighed after broiling has 360 calories, based on the USDA record at 212 calories per 100 g. A 4 oz cooked portion is 240 and an 8 oz cooked steak is 481. Trimming the outer fat off the 6 oz steak brings it down to 311.
How many calories in an 8 oz sirloin steak?
481 calories if the 8 oz (227 g) is the weight after cooking. If the 8 oz is the raw weight on the package or the menu, the USDA raw record puts it at 456 calories, and the steak shrinks to roughly 6 oz on the plate anyway.
How many calories in 4 oz of sirloin steak?
240 calories for 4 oz (113 g) of cooked top sirloin, scaled from the USDA figure of 212 per 100 g. Raw, the same 4 oz weight is 227 calories. The cooked 4 oz portion also brings 33.1 g of protein and 10.9 g of fat, our own arithmetic from the 100 g record.
How much protein is in a 6 oz sirloin steak?
49.9 g, which is 100% of the FDA Daily Value for protein in a single steak. That comes from 29.33 g per 100 g in the USDA record for broiled top sirloin. Trim the fat off and the lean-only version delivers even more per calorie: 51.9 g for 311 calories.
Should I log sirloin steak raw or cooked?
Log it cooked whenever you can: USDA lists raw top sirloin at 201 calories and 20.3 g of protein per 100 g, cooked at 212 and 29.33 g. Water leaves during broiling, so logging a cooked steak as raw costs you about 9 g of protein per 100 g.
Is sirloin steak a lean cut of beef?
Yes, by the numbers: broiled top sirloin with its fat left on holds 9.67 g of total fat and 3.75 g of saturated fat per 100 g. Cut the outer fat away and it drops to 5.79 g and 2.21 g, with protein rising to 30.55 g per 100 g.
Does trimming the fat change the calories in sirloin?
It removes 49 calories from a 6 oz steak: 360 with the fat on, 311 with it off. Per 100 g that is 212 against 183. Saturated fat falls further in percentage terms, from 6.4 g to 3.8 g in the 6 oz portion, a drop from 32% to 19% of the Daily Value.
How much cholesterol and sodium does a sirloin steak have?
A 6 oz cooked steak carries 150 mg of cholesterol, 50% of the Daily Value, but only 104 mg of sodium, about 5%. Sodium is the surprise: an unseasoned steak is one of the lowest-sodium proteins you can log, while a restaurant house sirloin can reach 1,540 mg.
Similar foods
- Steak — 368 cal per regular steak
- Eggnog — 112 cal for 1/2 cup
- Protein Shake — 156 cal per cup
- Bubble Tea — 239 cal per drink
- Apple cider — 114 cal per cup
- Root beer — 152 cal for 12 fl oz glass
Count it without the math
Point the camera at the plate and BodyPal counts the steak for you, trim and all.
