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Nutrition in a 6 oz. Sirloin

author image Erin Coleman, R.D., L.D.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.
Nutrition in a 6 oz. Sirloin
A 6-ounce sirloin steak is about the size of two decks of cards. Photo Credit: Hemera Technologies/ Images

A 6-ounce portion of sirloin steak is twice as big as a usual 3-ounce portion -- which is about the size of a deck of cards or the palm of your hand, according to MedlinePlus. Eating a 6-ounce, protein-rich sirloin will help you achieve -- or exceed -- your daily protein needs. In addition to being rich in protein, sirloin steak is packed with essential vitamins and minerals.

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A Hefty Portion of Protein

A 6-ounce portion of beef sirloin steak with the fat trimmed off contains about 52 grams of dietary protein, according to the USDA National Nutrient Database. A woman who eats a 6-ounce sirloin steak will exceed her recommended dietary allowance, or RDA. For example, the daily RDA for protein is 46 grams for women and 56 grams for men, according to the Institute of Medicine.

Count Your Fat Content and Calories

If you trim the fat off of your sirloin steak, you’ll reduce its overall calorie content. The USDA reports that a 6-ounce-portion of lean top sirloin steak trimmed to zero inches of fat contains about 312 calories. In comparison, a 6-ounce portion of sirloin trimmed to one-eighth inch of fat provides 414 calories, according to the USDA. Eating some of the fat found on sirloin also means you’ll increase your saturated fat and dietary cholesterol intake, which increases your heart-disease risks when consumed in excess.

Don't Forget the Carbs

Although sirloin does contain protein and dietary fat, it is a carb-free food. Though reducing your carb intake while boosting your protein may help increase satiety and control your overall calorie intake, your body does require carbs on a daily basis to function properly. The Institute of Medicine suggests adults get at least 130 grams of carbs per day. To round out your meal with some healthy carbs, try adding peas, corn, brown rice or quinoa to your 6-ounce sirloin steak.

Additional Benefits of Sirloin

Beef sirloin is abundant in numerous vitamins and minerals that your body needs on a daily basis. According to the USDA, sirloin is rich in zinc, phosphorous, potassium, magnesium, niacin, vitamin B-12 and iron. Additionally, since the iron found in sirloin -- and other meats -- is in the form of heme iron, it is more readily absorbed by your body than iron found in plant-based foods.

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