Food State Changes Every Sirloin Number
Top sirloin protein per 100g depends on whether you log raw or cooked meat and whether the USDA entry includes separable lean only or lean + fat. Raw and broiled are separate FoodData Central records — cooking concentrates protein into less weight; it does not create new protein.
For food journaling: weigh raw and log raw values, or weigh cooked and log cooked values. This calculator uses verified SR Legacy references for top sirloin trimmed to 0" fat (FDC #169457 broiled lean + fat, #168634 broiled lean only, #169454 raw lean + fat, #168631 raw lean only).
Matching Retail Cuts to USDA Top Sirloin
Grocery labels often say "top sirloin" or "sirloin steak." USDA entries describe top sirloin steak with defined trim levels — not every retail "sirloin" label (e.g. bottom sirloin, tri-tip, or NY strip) maps to these records.
When your package does not specify top sirloin, use the Nutrition Facts panel on that product rather than assuming these generic references apply.
Raw vs Cooked Sirloin Logging
Per 100g, broiled lean + fat top sirloin lists 29.3g protein vs 22.2g raw (FDC #169457 vs #169454) — the absolute protein in your portion stays similar while grams per 100g rise after moisture loss.
A 6 oz raw steak often yields roughly 4–4.5 oz cooked, depending on doneness and method. Re-weigh cooked meat when precision matters; do not apply a generic shrink factor without weighing.
Top Sirloin Nutrition by Food State (per 100g, USDA SR Legacy)
| 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 |
Practical Tips for Sirloin Steak
- 1
Separate raw and cooked entries — the most common sirloin logging error.
- 2
Top sirloin ≠ every "sirloin" label — bottom sirloin and strip cuts use different USDA records.
- 3
Weigh the portion you eat — steak thickness and trim vary; oz estimates without a scale are imprecise.
- 4
Log butter, oil, and sauces separately — plain steak references exclude added fats.
- 5
Compare steak cuts cooked-to-cooked — do not mix raw ribeye with broiled sirloin in one mental comparison.
Frequently Asked Questions — Sirloin Steak
How many calories are in 100g of broiled sirloin steak?
How much protein is in a 6 oz sirloin steak?
Should I log sirloin steak raw or cooked?
Is lean-only sirloin higher in protein than lean + fat?
Important Notice
Nutritional values are based on USDA FoodData Central SR Legacy entries (FDC #169457, #168634, #169454, #168631). Package Nutrition Facts labels are the most accurate source for a specific branded steak. Home grilling may differ from laboratory broiled references. This tool is for nutrition journaling only — not medical advice.
About the Author
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.
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, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, raw — FDC #168631. U.S. Department of Agriculture, Agricultural Research Service.