Nutrition in a 6 oz. Sirloin

sirloin steak
Nutrition in a 6 oz. Sirloin (Image: Pavlo_K/iStock/GettyImages)

A 6-ounce portion of sirloin steak is twice as big as the recommended 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 meet — or exceed — your daily protein needs. In addition to being rich in protein, sirloin steak is packed with essential vitamins and minerals.

Building Blocks of Life

Every cell in your body contains protein. You must consume protein through a balanced diet to repair cells in your body and make new ones. There are specific times in your life when you might need more protein in your diet, such as during childhood, the teen years and pregnancy.

A Hefty Portion of Protein

A 6-ounce portion of beef sirloin steak 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. The daily RDA for protein is 46 grams for women and 56 grams for men.

Sirloin Steak Calories and Fat Content

If you trim the fat off your sirloin steak, you’ll reduce its overall calorie content. The USDA National Nutrient Database reports that a 6-ounce portion of lean top sirloin steak with all the fat trimmed off contains about 312 calories. In comparison, a 6-ounce portion of sirloin trimmed to 1/8 inch of fat provides 414 calories. Eating some of the fat found on sirloin also means you’ll increase your saturated fat and cholesterol intake, which increases your heart-disease risk when consumed in excess.

Don't Forget the Carbs

Although sirloin steak does contain protein and dietary fat, it is a carb-free food. Reducing your carb intake while boosting your protein may help increase satiety and control your overall calorie intake, but your body does require carbs on a daily basis to function properly. The Mayo Clinic reports that carbohydrates should account for 45 to 65 percent of your total daily calories. So if you eat 2,000 calories, you'll need to eat between 225 and 325 grams of carbs. To round out your meal with some healthy carbs, try adding peas, corn, brown rice or quinoa to your 6-ounce steak entrée.

Additional Benefits of Sirloin

Beef sirloin is abundant in numerous vitamins and minerals that your body needs on a daily basis, such as zinc, phosphorous, potassium, magnesium, niacin, vitamin B12 and iron. Additionally, because 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.

How to Enjoy Your Sirloin

Tips on how to cook the perfect steak from Chef Jamie Oliver include letting the sirloin come to room temperature before you start to help the heat penetrate to the middle of the meat. Aim to cook your sirloin medium-rare to medium to retain more of the juices and tenderness. And turn it every minute so that it cooks through evenly. Once it's cooked, rub the sirloin with a small amount of olive oil and enjoy a juicy, delicious steak. Add in a source of healthy carbs, and you're on your way to a healthy, well-balanced meal.

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