The top sirloin cut is an extension of the short loin's top loin muscle in front of the rump of the cow. The cut provides midrange tenderness and flavor compared with other beef cuts. Its hardy consistency stands up during roasting, grilling, broiling and braising. In a flavor and quality comparison, sirloin is a step or two beneath the short loin filet mignon, porterhouse and T-bone steaks, and above the rump round steaks. The nutrients in top sirloin are similar to other types of beef, but with leaner fat content. The Mayo Clinic recommends consuming the leaner top sirloin rather than fattier cuts of meat to help prevent cardiovascular disease and obesity.
Fat
A 3 ounce serving of top sirloin steak, approximately the size of a deck of cards and the portion size the U.S. Department of Agriculture recommends, gives you 12.1 grams of total fat and 4.8 grams of saturated fat. The American Dietetic Association daily limit for fat and saturated fat is 65 grams and 20 grams, respectively. The saturated fat content for a serving of meat typically ranges from 1.9 grams to 9.6 grams. Dietary saturated fat raises LDL, or "bad," cholesterol in the blood, which increases the risk of heart attack.
Phosphorus
You need dietary phosphorus for building and maintaining bone density, which is particularly significant for older Americans at risk for developing osteoporosis. A serving of top sirloin provides 178 milligrams of phosphorus, which is 18 percent of the 1,000 milligram ADA daily requirement.
Protein
The protein fibers in steak are dense and plentiful. A serving of top sirloin provides 22.9 grams of protein, which is nearly half of the 50 gram ADA-recommended daily intake. (See References 1 and 3) Protein regulates carbohydrate digestion, preventing blood sugar imbalances that may lead to diabetes. It also provides the amino acids the human body needs to form hair, nails, enzymes and tissues for skin and organ maintenance.
Calories
A serving of top sirloin steak has 207 calories, which is 10 percent of a standard 2,000-calorie diet. Most protein sources, such as fish, pork, beef and chicken, fall in the range of 130 to 220 calories. Top sirloin is in the higher range because its protein content is high. Protein provides four calories per gram.
References
- USDA Nutrient Data Laboratory: Beef, Top Sirloin, Steak, Separable Lean and Fat, Trimmed to 1/8" Fat, All Grades, Cooked, Broiled
- Mayo Clinic; Cuts of Beef: A Guide to the Leanest Sections; November 2010
- FDA: Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients
- "The New Food Lover's Companion"; Sharon Tyler Herbst, et al.; 2007
- USDA National Nutrient Database for Standard Reference: Saturated Fat
- USDA National Nutrient Database for Standard Reference: Calories
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