How many calories are in 1 pound of cooked sirloin steak?

According to the University of Rochester Medical Center, one pound of cooked, lean sirloin steak (broiled) contains approximately 771 calories. Understanding how many calories are in 1 pound of cooked sirloin steak is essential for managing your diet, whether for weight loss or muscle gain. The exact number can vary based on factors like fat content and cooking method.

Quick Summary

A cooked one-pound sirloin steak contains hundreds of calories, with the precise amount influenced by fat trimming and how it is prepared. As a lean protein source, sirloin can be a healthy part of a balanced diet when portion sizes and cooking methods are carefully considered. Nutritional values are important for anyone tracking calorie and macronutrient intake.

Key Points

• Caloric Range: One pound of cooked, lean sirloin steak contains approximately 771 calories, though this can fluctuate based on fat content.

• Cooking Shrinkage: Meat loses water and shrinks during cooking, but the total calories remain unchanged.

• Fat Content Matters: Choosing a leaner cut and trimming excess fat will result in a lower calorie count.

• Cooking Method Impacts Calories: Grilling or broiling minimizes added fats, while pan-searing with butter increases the total calorie intake.

• Lean vs. Fatty Cuts: Sirloin is a leaner, more heart-friendly option compared to fattier cuts like ribeye.

• Nutrient-Dense Protein Source: Sirloin is packed with high-quality protein, iron, zinc, and B vitamins, supporting muscle health and overall wellness.

• Portion Control is Key: Even with a lean cut, controlling your portion size is important for managing calorie intake effectively.

Calculating Calories in Cooked Sirloin Steak

When you're tracking your nutritional intake, precision is key. For a one-pound (16 oz) cut of top sirloin, which is considered one of the leaner cuts, the total caloric count can be substantial. The USDA reports that one pound of cooked, broiled sirloin steak with the separable lean only, trimmed to 1/8" fat, contains approximately 771 calories. This is a good starting point, but the final number depends on how you prepare it. The loss of moisture during cooking concentrates the calories and nutrients in the finished product. A raw one-pound steak may weigh less after cooking, but its total caloric content remains the same.

Factors Influencing Calorie Count

Several factors can cause the calorie count to shift from the baseline of 771 for a lean, cooked pound of sirloin. The most significant of these is the fat content. Sirloin can vary in grade, with "select" and "choice" grades having different amounts of marbling. Additionally, the amount of fat trimmed off both before and after cooking will impact the final calorie total. Any added oils or butter during cooking will also increase the count.

• Fat content: More marbling or untrimmed fat significantly increases calories. For instance, a one-pound raw top sirloin with both lean and fat (all grades) contains 912 calories, highlighting the impact of fat.
• Cooking Method: The method you use for cooking can add calories. Grilling or broiling without excess oil keeps the calorie count lower, while pan-searing with a tablespoon of butter will add around 100 extra calories.
• Added Ingredients: Sauces, marinades, and toppings like cheese or bacon will contribute to the total calorie count and should be factored in for accurate tracking.

Comparing Sirloin to Other Meats

To put the calorie count of sirloin into perspective, it's helpful to compare it to other popular meats. Sirloin is often praised as a healthier, leaner alternative to fattier cuts like ribeye, particularly for those on a weight loss diet. The differences highlight why cut and preparation are so critical for managing your calorie intake.

Cut of Meat	Serving Size (cooked)	Approx. Calories	Notes
Sirloin Steak	1 pound	~771	Relatively lean when trimmed
Ribeye Steak	1 pound	~1,000-1,200	Higher fat content from marbling
Chicken Breast (skinless)	1 pound	~600	Significantly leaner option
Ground Beef (85/15)	1 pound	~1,100	Varies by fat percentage

The Nutritional Power of Sirloin

Beyond just calories, cooked sirloin steak provides a host of essential nutrients. It's an excellent source of high-quality protein, which is vital for muscle repair and satiety, making it a valuable component of weight management plans. A 3.5 oz serving delivers over 60% of your daily protein needs. Sirloin also provides crucial vitamins and minerals.

Key Nutrients in Sirloin Steak:

• Protein: A complete protein source containing all nine essential amino acids.
• Iron: The heme iron in beef is more bioavailable and easily absorbed by the body than iron from plant sources.
• Zinc: Supports the immune system, wound healing, and testosterone production.
• B Vitamins: Especially rich in Vitamin B12, essential for nerve function and red blood cell production.
• Selenium: A powerful antioxidant that protects the body from cellular damage.

Cooking Methods for Healthier Sirloin

To keep your sirloin steak as lean and healthy as possible, the cooking method is paramount. Broiling or grilling are two excellent choices as they require minimal added fats. Pan-searing is also effective, but using a non-stick pan with a very small amount of olive or avocado oil is recommended.

• Grilling: This method cooks the steak evenly and allows excess fat to drip away. Seasoning with herbs and spices instead of heavy sauces keeps the calories low.
• Broiling: Similar to grilling, broiling cooks the steak under direct heat. It's a quick and easy way to achieve a delicious crust without adding extra fat.
• Pan-Searing: Searing in a cast-iron skillet creates a flavorful crust. Using a small amount of healthy oil, like olive oil, helps control the total fat and calorie intake.

The Bottom Line on Sirloin Calories

One pound of cooked, lean sirloin steak contains roughly 771 calories, making it a nutrient-dense and satisfying meal. However, this number is a starting point, and the final caloric impact is determined by the cut's initial fat content and your cooking process. By choosing a lean cut, trimming visible fat, and using healthy cooking methods, you can control the calories while still enjoying a delicious, protein-rich meal. Portion control is especially important, as a single pound can be a large portion for one person. For more detailed nutritional information on beef, you can consult reputable sources like the USDA FoodData Central database.

Conclusion

In summary, a one-pound serving of cooked sirloin steak, when trimmed of excess fat, provides approximately 771 calories. The exact calorie count varies with the fat content of the cut and the preparation method. As a lean, high-protein meat, sirloin can be a healthy part of a balanced diet, offering essential nutrients like iron, zinc, and B vitamins. To keep the meal light, it's best to opt for lean cuts, trim visible fat, and use low-fat cooking methods like grilling or broiling. A mindful approach to portion size will ensure this flavorful meal supports your dietary goals. By understanding the factors that influence its nutritional profile, you can confidently integrate sirloin steak into a healthy eating plan without sacrificing taste.

References

• University of Rochester Medical Center. "Nutrition Facts - Beef, top sirloin, separable lean only, trimmed to 1/8" fat, select, cooked, broiled, 1 lb." [online] Available at: https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=23588-2 [Accessed 8 October 2025].
• GetHealthy.com. "Healthy Sirloin Steak Nutrition Facts - GetHealthy.com." [online] Available at: https://gethealthy.com/nutrition/sirloin-steak-nutrition-facts/ [Accessed 8 October 2025].
• Noom. "Steak: Calories, Weight Loss, Nutrition Facts & Health Benefits." [online] Available at: https://www.noom.com/blog/nutrition/steak-for-weight-loss/ [Accessed 8 October 2025].
• Amanda Nighbert. "Tracking: Raw vs Cooked - Amanda Nighbert." [online] Available at: https://amandanighbert.com/2023/01/19/tracking-raw-vs-cooked/ [Accessed 8 October 2025].
• Eat This Much. "1 Lb Of Beef Top Sirloin Nutrition Facts." [online] Available at: https://www.eatthismuch.com/calories/beef-top-sirloin-3009?a=16%3A3 [Accessed 8 October 2025].
• American Frozen Foods. "Sirloin Steak." [online] Available at: https://americanfoods.com/beef/beef-steaks/sirloin-steak [Accessed 8 October 2025].
• Super-Natural Eats. "Steak: How Much Protein and How Many Calories?." [online] Available at: https://supernaturaleats.com/blog/steak-how-much-protein-and-how-many-calories [Accessed 8 October 2025].
• Holland & Barrett. "What Is Lean Protein? | Benefits & Sources." [online] Available at: https://www.hollandandbarrett.com/the-health-hub/food-drink/nutrition/lean-protein-benefits-and-sources/ [Accessed 8 October 2025].
• Food Struct. "Beef sirloin vs. Ground beef — Health Impact and Nutrition." [online] Available at: https://foodstruct.com/nutrition-comparison-text/beef-sirloin-vs-ground-meat [Accessed 8 October 2025].
• Little Cattle Co. "Is Sirloin Steak Healthy? Discover its Nutritional Benefits." [online] Available at: https://littlecattle.co/blogs/news/is-sirloin-steak-healthy [Accessed 8 October 2025].

USDA FoodData Central is an authoritative source for nutritional information on a wide variety of foods.

Frequently Asked Questions

Does cooking a sirloin steak add calories?

Cooking a sirloin steak does not add calories unless you use butter, oil, or marinades. The cooking process, however, reduces moisture, which concentrates the total calories and nutrients into a smaller, cooked portion.

Is sirloin steak a good choice for weight loss?

Yes, sirloin steak is a good choice for weight loss when consumed as part of a balanced diet. It is a lean protein source that promotes satiety, helping you feel fuller for longer, and its high protein content can help preserve muscle mass during a calorie deficit.

How many calories are in a 3-ounce serving of cooked sirloin?

A 3-ounce (85g) serving of cooked sirloin steak contains approximately 200 calories. This is a standard and recommended portion size for calorie-conscious individuals.

How does the fat content affect the calories in sirloin?

The amount of fat, or marbling, in a sirloin steak significantly affects its calorie count. Leaner grades have fewer calories, while higher-grade steaks with more marbling, like 'choice' or 'prime,' will have more fat and therefore more calories.

Is the calorie count different for cooked vs. raw steak?

The total caloric value of the meat remains the same whether it is raw or cooked. The weight of the meat decreases during cooking due to water loss, making the caloric density per ounce higher in the cooked steak.

How can I prepare sirloin steak to minimize calories?

To minimize calories, trim off all visible fat before cooking. Use healthy cooking methods such as grilling, broiling, or pan-searing with a non-stick pan and a minimal amount of healthy oil.

What is the protein content of 1 pound of cooked sirloin?

One pound of cooked, lean sirloin steak contains a substantial amount of protein. A 100g (3.5 oz) serving provides about 30g of protein, meaning a full pound would contain well over 100 grams.