It is recommended that you limit your intake of red meat to reduce your risk of heart disease and certain types of cancers. When including red meat in your diet, you should include leaner cuts of meat to reduce your intake of fat and saturated fat. Sirloin steak makes a leaner beef choice. Knowing the nutrition information for a 4 oz. serving can help you determine how it fits into your meal plan.
Calories
A 4 oz. serving of broiled top sirloin steak has 250 calories. Compared to chicken or fish, sirloin is higher in calories. A 4 oz. serving of roasted white meat chicken contains 196 calories, and 4 oz. serving of broiled halibut contains 159 calories.
Protein and Carbohydrates
Most of the calories in the sirloin come from its protein. A 4 oz. serving contains 33 g of protein, which is 66 percent of your daily value. The percent daily value is based on a 2,000-calorie diet and the nutrient needs of a healthy adult. In addition, the protein in the meat is a complete source of protein, providing your body with all of the essential amino acids it needs to build the proteins found in your body. Sirloin is not a good source of carbohydrates, and contains 0 g per 4 oz. serving.
Fat
While the sirloin is a leaner cut of beef, it is still higher in fat than other sources of protein like chicken or fish. A 4 oz. serving of broiled top sirloin steak contains 12 g of total fat, 4.7 g of saturated fat and 101 mg of cholesterol. One serving of the steak meets 24 percent of your daily value for saturated fat and 34 percent of your daily value for cholesterol. High intakes of both saturated fat and cholesterol increase your risk of heart disease.
Vitamins and Minerals
Sirloin can also help you meet some of your essential vitamin and mineral needs. A 4 oz. serving contains 22 mg of calcium, 2.2 mg of iron, 405 mg of potassium, 5.94 mg of zinc and 2.18 mcg of vitamin B-12. The sirloin is an especially good source of both zinc and vitamin B-12. Zinc is an essential mineral needed for enzymatic reactions, immune health, wound healing and protein synthesis. Vitamin B-12 promotes proper red blood cell formation, and it is necessary for normal neurological function and DNA synthesis.
References
- MayoClinic.com; Cuts of Beef: A Guide to the Leanest Selections; November 2010
- University of Iowa Health Care: When You Choose Beef
- USDA National Nutrient Database for Standard Reference: Beef, Top Sirloin, Steak, Separable Lean and Fat, Trimmed to 0" Fat, Choice, Cooked, Broiled
- "The Complete Book of Food Counts"; C.T. Netzer; 2009
- MayoClinic.com; Percent Daily Value: What Does It Mean?; Katherine Zeratsky, R.D., L.D.; May 2010
- Centers for Disease Control and Prevention: Protein
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