By Manish KumarUpdated August 17, 2026Data verified: 2026-08-17

Protein in Sirloin Steak

How much protein is in sirloin steak? About 29.3g per 100g cooked, broiled (top sirloin, lean + fat) — a typical 6 oz cooked portion (~170g) provides roughly 50g protein. Raw references list about 22.2g per 100g; lean-only broiled lists about 30.6g. Use the trim/state selector and oz/g calculators below for food journaling.

Also known as: Top Sirloin, Top Sirloin Steak, Beef Sirloin, Sirloin

Quick Answer — 100g top sirloin, lean + fat, broiled

Top sirloin, lean + fat, cooked broiled — USDA FDC #169457

29.3grams protein

212kcalCalories

9.7gFat

0gCarbs

Sodium:61 mg per 100g top sirloin, lean + fat, broiled

Need full nutrition data?

This page focuses on protein portions for food logging. For complete macros, variants, and micronutrients, use our full calculator.

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Trim & Food State

Top sirloin protein per 100g depends on whether you log lean only vs lean + fat and raw vs cooked. Select the combination that matches what you weighed — raw and broiled are separate USDA records.

USDA reference for top sirloin steak, lean and fat, trimmed to 0" fat, cooked broiled (FDC #169457)

Protein in Common Sirloin Portions

Amount	Protein	Calories	Fat	Carbs	Sodium
3 oz (~85g)	24.9g	180	8.2g	0g	52mg
4 oz (~113g)	33.1g	240	10.9g	0g	69mg
6 oz (~170g)	49.9g	360	16.4g	0g	104mg
8 oz (~227g)	66.6g	481	22.0g	0g	138mg

Sirloin Steak Protein by Weight

Amount	Protein	Calories	Fat	Carbs	Sodium
25 grams	7.3g	53	2.4g	0g	15mg
50 grams	14.7g	106	4.8g	0g	31mg
75 grams	22.0g	159	7.3g	0g	46mg
100 grams	29.3g	212	9.7g	0g	61mg
150 grams	44.0g	318	14.5g	0g	92mg
200 grams	58.7g	424	19.3g	0g	122mg
250 grams	73.3g	530	24.2g	0g	153mg
1 oz (~28g)	8.2g	59	2.7g	0g	17mg
2 oz (~56g)	16.4g	119	5.4g	0g	34mg

How Much Sirloin Steak Provides Your Protein Target?

Enter a protein goal to see approximately how much sirloin steak you would need. Slice estimates are approximate where physical serving size varies.

Protein target (g)

Food amount

102g

≈ 3.6 oz

Calories

217 kcal

Also provides

9.9g fat · 0g carbs

Sirloin Steak Amount Needed for Common Protein Targets

Based on the selected food state above. Weigh your portion for the most accurate food log entry.

Protein Target	Approx. Sirloin Steak	Also (oz)	Calories
10g protein	34g	1.2 oz	72 kcal
20g protein	68g	2.4 oz	145 kcal
25g protein	85g	3.0 oz	181 kcal
30g protein	102g	3.6 oz	217 kcal
40g protein	136g	4.8 oz	289 kcal
50g protein	170g	6.0 oz	361 kcal

Sirloin Steak Protein Calculator

Select a serving size or enter a custom weight — results update instantly for food logging. Using: Lean + fat, broiled.

Serving Size

Number of Servings

Nutrition Results — 25g Sirloin Steak

Protein

7.3g

Calories

53 kcal

Fat

2.4g

Carbohydrates

Sirloin Steak Protein Density

Protein density metrics help compare how efficiently different foods deliver protein relative to weight and calories. These are analytical measures — not health judgments.

Protein per 100g

29.3g

Standard reference amount for comparing foods

Protein per ounce

8.3g

Useful for US portion logging (1 oz ≈ 28g)

Protein per 100 calories

13.8g

Protein efficiency relative to calorie cost

Calories per gram of protein

7.2 kcal

Lower values mean more protein per calorie consumed

Data & Methodology

Reference amount: Per 100g, unless a specific serving size is noted.

Active product type: Lean + fat, broiled — USDA reference for top sirloin steak, lean and fat, trimmed to 0" fat, cooked broiled

Food state: top sirloin, lean + fat, cooked broiled

Data source: USDA FoodData Central (FDC #169457 — verify at USDA)

Nutrition linkage: Values are synchronized with our verified sirloin steak nutrition calculator (lean-fat-broiled variant).

Product variation: This food has 4 reference product types. Use the product selector above to match your label or USDA entry when logging portions.

Calculations: All nutrient values scale linearly from the per-100g reference: value = (per100g × grams) / 100. Protein target calculations invert this formula.

Serving conversions: Slice and piece weights are representative estimates. Actual slice weight varies by brand and thickness — use package label weights or a kitchen scale when precision matters.

Product variation: Generic USDA reference data may differ from branded product labels. For packaged foods, the Nutrition Facts panel on your specific product is the most accurate source.

Last verified: 2026-08-17

Understanding Sirloin Steak Protein

Sirloin steak — specifically top sirloin in USDA references — is a common whole-muscle beef log because it is sold by weight, easy to portion in ounces, and high in protein per calorie compared with fattier steak cuts.

Protein content depends on trim level (lean only vs lean + fat), raw vs cooked state, and actual portion weight. The calculators on this page scale from per-100g USDA values — match your scale reading to the matching reference.

Why Sirloin Protein Varies

Raw vs cooked — broiled top sirloin lists 29.3g protein per 100g (lean + fat) vs 22.2g raw (FDC #169457 vs #169454). Cooking concentrates protein; it does not manufacture it.

Lean only vs lean + fat — separable fat changes per-100g protein density. Lean-only broiled lists 30.6g protein at 183 kcal vs 29.3g at 212 kcal for lean + fat broiled.

Cut name on the label — USDA entries here are top sirloin steak with 0" trim. Bottom sirloin, tri-tip, strip, and other "sirloin" marketing names may differ.

Portion size — restaurant steaks and home portions range widely; weigh for precision rather than assuming a standard 6 oz.

How Much Protein Is in a 6 oz Sirloin Steak?

At broiled lean + fat values (default reference), 6 oz (~170g) cooked provides about 49.9g protein and 360 kcal.

If you weighed 6 oz raw, use the raw reference instead — about 37.7g protein and 311 kcal at lean + fat raw values.

Steak thickness, trim, and doneness change cooked yield. Re-weigh cooked meat when batch cooking or meal prepping for accurate logs.

How Much Protein Is in 4 oz of Sirloin?

At broiled lean + fat values: 4 oz (~113g) cooked ≈ 33.1g protein, 240 kcal.

At lean-only broiled values: 4 oz (~113g) cooked ≈ 34.5g protein, 207 kcal.

Use the food-state selector above if you logged raw weight or lean-only trim.

Raw vs Cooked Sirloin Steak Protein

Per 100g, broiled lean + fat top sirloin lists more protein (29.3g) than raw (22.2g) — moisture loss during cooking concentrates macros into fewer grams. Total protein in your portion does not increase unless you add ingredients.

For food logging: weigh raw → log raw reference; weigh cooked → log cooked reference. The raw-vs-cooked comparison table below shows side-by-side values for top sirloin.

Do not compare raw ribeye to broiled sirloin in one table row without noting the food-state mismatch — see the cooked steak-cut comparison for like-for-like broiled entries.

Sirloin vs Other Steak Cuts (Cooked, Broiled)

Among cooked, broiled USDA references on this page, top sirloin lean + fat (29.3g protein / 212 kcal) sits between tenderloin lean + fat (28.2g / 218 kcal) and ribeye lean + fat (26.6g / 265 kcal) per 100g.

Ribeye carries more fat and calories at similar cooked weights; tenderloin is slightly lower in protein density but still high-protein. Cut choice changes fat and calories more than it changes whether steak is a strong protein source.

All rows in the steak-cut comparison table use cooked, broiled references so comparisons are state-matched.

Should You Weigh Sirloin Raw or Cooked?

Either works — consistency matters more than which state you choose. Many people weigh raw before grilling; others re-weigh the cooked steak on the plate.

If your tracker entry says "6 oz sirloin," confirm whether that was raw or cooked — switching states without changing the reference can skew protein by 25% or more per 100g.

Side dishes, compound butter, and pan sauces are separate log entries — plain steak references exclude add-ons.

Reading Labels and Menu Descriptions

Retail packs may list top sirloin, center-cut sirloin, or generic sirloin steak. When a Nutrition Facts panel is present, prefer that label for the specific product.

Restaurant menus rarely specify trim or raw vs cooked weight. Treat menu ounce claims as approximate unless the venue confirms whether weights are raw or cooked.

USDA SR Legacy entries (linked in Data & Methodology) are generic references for top sirloin at defined trim levels — not every branded steak program.

Common Sirloin Tracking Mistakes

Logging cooked weight with raw per-100g protein (or the reverse).

Assuming every label that says "sirloin" is top sirloin with 0" trim.

Comparing raw ground beef to broiled steak without noting different food states.

Ignoring lean-only vs lean + fat when trimming visible fat before eating.

Using eyeball portion sizes instead of a kitchen scale for recurring logs.

Sirloin Steak vs Other Protein Foods (food state shown per row)

Food (food state)	Protein (g)	Calories (kcal)	Total Fat (g)	Notes
Top sirloin, lean + fat broiled	29.3	212	9.7	Default reference
Chicken breast, skinless roasted	31.0	165	3.6	Poultry contrast
Lean ground beef 93/7, raw	20.9	152	7.0	Ground beef — raw state
Ground beef 93/7 patty pan-broiled	25.6	182	8.0	Ground beef — cooked
Tofu, firm	9.0	78	4.2	Plant protein contrast

Top Sirloin Protein by Food State (per 100g)

Food state	Protein (g)	Calories (kcal)	Total Fat (g)
Lean + fat, broiled (FDC #169457)	29.3	212	9.7
Lean only, broiled (FDC #168634)	30.6	183	5.8
Lean + fat, raw (FDC #169454)	22.2	183	9.4
Lean only, raw (FDC #168631)	23.2	158	5.0

Steak Cuts Compared (cooked, broiled, lean + fat, per 100g)

Cut (cooked, broiled)	Protein (g)	Calories (kcal)	Total Fat (g)
Top sirloin (FDC #169457)	29.3	212	9.7
Tenderloin (FDC #169438)	28.2	218	10.6
Ribeye (FDC #169436)	26.6	265	19.0

Sirloin Steak vs Lean Ground Beef (per 100g)

Nutrient	Top sirloin broiled	Ground beef 93/7 raw	Ground beef 93/7 patty broiled
Protein (g)	29.3	20.9	25.6
Calories (kcal)	212	152	182
Total Fat (g)	9.7	7.0	8.0
Food state note	Whole muscle, cooked	Ground, raw	Ground patty, cooked

Sirloin Steak vs Chicken Breast (per 100g)

Nutrient	Top sirloin broiled	Chicken breast roasted
Protein (g)	29.3	31.0
Calories (kcal)	212	165
Total Fat (g)	9.7	3.6
Food state note	Beef steak, cooked	Poultry, cooked

Practical Tips for Sirloin Steak

1
Match raw or cooked to what you weighed — the largest sirloin logging error.
2
Top sirloin is a specific USDA cut — other "sirloin" labels may not match these references.
3
Compare steak cuts cooked-to-cooked — use the broiled comparison table, not raw ribeye vs broiled sirloin.
4
Weigh in grams when precision matters; oz tables are estimates.
5
Log butter, oil, and sauces separately from plain steak values.

Frequently Asked Questions — Sirloin Steak

How much protein is in sirloin steak?

Per 100g broiled top sirloin, lean + fat (default reference, FDC #169457) lists 29.3g protein and 212 kcal. Lean-only broiled lists 30.6g protein; raw lean + fat lists 22.2g. Select trim and food state in the calculator to match what you weighed.

How much protein is in a 6 oz sirloin steak?

At broiled lean + fat values, 6 oz (~170g) cooked provides about 49.9g protein and 360 kcal. If you weighed raw meat, use the raw reference — about 37.7g protein per 170g at lean + fat raw values.

How much protein is in 4 oz of sirloin steak?

At broiled lean + fat values, 4 oz (~113g) cooked provides about 33.1g protein and 240 kcal. Lean-only broiled values list slightly more protein per 4 oz at lower calories.

How much protein is in 100g of sirloin steak?

100g broiled top sirloin, lean + fat (FDC #169457) lists 29.3g protein, 212 kcal, and 9.7g fat. Raw lean + fat lists 22.2g protein per 100g (FDC #169454).

Does cooking sirloin increase protein?

No. Cooking removes water and fat, concentrating the same absolute protein into less weight — grams per 100g rise in cooked USDA entries, but total protein in your portion does not increase.

Should I weigh sirloin steak raw or cooked?

Log the state you weighed. Raw USDA entries apply to raw weight; broiled entries apply to cooked weight. Mixing states is a common tracking mistake.

Is sirloin or chicken breast higher in protein?

Per 100g cooked, chicken breast lists 31.0g protein at 165 kcal; broiled top sirloin lists 29.3g protein at 212 kcal. Breast is slightly denser in protein per 100g; sirloin still delivers high protein per portion at higher fat and calories.

How does sirloin compare to ribeye for protein?

Per 100g cooked broiled lean + fat, top sirloin lists 29.3g protein and 212 kcal; ribeye lists 26.6g protein and 265 kcal (FDC #169436). Sirloin is higher in protein per 100g and lower in fat and calories in these references.

How much sirloin provides 30g of protein?

At broiled lean + fat values, you need about 102g (~3.6 oz) cooked for 30g protein. At raw lean + fat values, about 135g (~4.8 oz) raw. Use the protein target calculator for other goals and food states.

Is lean-only sirloin higher in protein than lean + fat?

Per 100g broiled, yes — lean only lists 30.6g protein (FDC #168634) vs 29.3g for lean + fat (FDC #169457). Less fat mass per 100g raises protein density slightly.

Important Notice

Nutritional values on this page are based on USDA FoodData Central SR Legacy references for top sirloin and related steak cuts (FDC #169457, #168634, #169454, #168631, #169436, #169438). Chicken breast, ground beef, and tofu comparisons use separate food-state references as labeled in each table row. Package Nutrition Facts labels are the most accurate source for specific branded steaks. Protein target calculations describe mathematical equivalents only — not personal intake recommendations. This information is for nutrition journaling only — it is not medical advice.

About the Author

Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

[1] USDA FoodData Central (2024). Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled — FDC #169457. U.S. Department of Agriculture, Agricultural Research Service.
[2] USDA FoodData Central (2024). Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled — FDC #168634. U.S. Department of Agriculture, Agricultural Research Service.
[3] USDA FoodData Central (2024). Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, raw — FDC #169454. U.S. Department of Agriculture, Agricultural Research Service.
[4] USDA FoodData Central (2024). Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled — FDC #169436. U.S. Department of Agriculture, Agricultural Research Service.
[5] USDA FoodData Central (2024). Beef, tenderloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled — FDC #169438. U.S. Department of Agriculture, Agricultural Research Service.