How many calories are in a big sirloin steak? A guide to making a healthier choice

November 6, 2025 •

4 min read

A 16-ounce (453g) cooked top sirloin steak, trimmed of visible fat, contains approximately 993 calories. The exact calorie count, however, depends heavily on factors like the specific cut, the amount of fat marbling, and the cooking method. Understanding how many calories are in a big sirloin steak can help you make informed decisions for a balanced nutrition diet.

Quick Summary

The calorie content of a large sirloin steak varies significantly based on its weight, fat content, and preparation. A standard restaurant-sized portion, often larger than recommended, can contain hundreds of calories, primarily from protein and fat. Choosing leaner cuts and healthier cooking methods can help manage your intake.

Key Points

Calorie Variation: The number of calories in a sirloin steak is not static and depends on factors like portion size, cut, and cooking method.
Portion Control is Key: A standard restaurant-sized steak is often much larger than a healthy portion, leading to a much higher calorie intake.
Choose a Leaner Cut: Sirloin is a leaner option than ribeye, but even leaner cuts like eye of round or flank steak are available for those monitoring fat intake.
Cook with Minimal Fat: Grilling and broiling are healthier cooking methods that add fewer calories than pan-frying with butter or oil.
Nutrient-Rich Protein: Sirloin is a great source of complete protein, essential for muscle health, and provides vital micronutrients like iron and vitamin B12.
Pair with Healthy Sides: Pairing your steak with a variety of vegetables or a salad helps create a more balanced and nutritious meal.

The exact calorie content of a large sirloin steak is not a fixed number, but a variable influenced by several key factors. A standard restaurant-style "big" steak can be anywhere from 10 to 16 ounces, or even more. For a 16-ounce portion of cooked top sirloin, the calories can be close to 1,000. This article breaks down the nutritional profile of sirloin and offers tips for incorporating it healthily into your diet.

Factors that influence sirloin steak calories

Cut and marbling

Sirloin is generally considered a leaner cut compared to others like ribeye, which is known for its extensive marbling (intramuscular fat). However, even within the sirloin category, the calorie and fat content can differ. Top sirloin is typically leaner than a regular sirloin tip. The USDA grades of beef—Prime, Choice, and Select—also indicate the level of marbling, with Prime being the most marbled and Select the leanest. Opting for a Select grade can significantly reduce the fat and calorie count of your meal.

Portion size

The term "big sirloin steak" is subjective and often refers to larger, restaurant-sized portions. The difference in calories between a standard 3.5-ounce serving and a 16-ounce restaurant meal is substantial. While a 3.5-ounce (100g) cooked sirloin may have around 200 calories, a 16-ounce cut can easily exceed 800 calories, before accounting for any added fats or sauces. Portion control is one of the most effective ways to manage your caloric intake.

Cooking method

How you cook your steak plays a massive role in its final calorie count.

Grilling or broiling: These methods use dry heat and do not require adding extra oil or butter, making them the healthiest options.
Pan-searing: While effective, this can add significant calories if you use a lot of butter or oil. A single tablespoon of butter adds about 100 calories.
Sauces and seasonings: Rich, creamy sauces or a pat of finishing butter can dramatically increase the calorie count. Stick to low-calorie marinades, dry rubs, or herbs for flavoring.

Sirloin versus other popular steak cuts

For those tracking their calories, comparing sirloin to other cuts is a useful exercise. The following table illustrates the approximate nutritional differences based on a 100g (3.5oz) cooked serving.


Steak Cut	Approximate Calories (100g)	Total Fat (approx. 100g)	Primary Characteristics
Sirloin	150-200	7-11g	A good balance of flavor and leanness.
Ribeye	250-300	20-25g	Known for rich marbling, high fat content.
Filet Mignon	150-200	7-10g	Exceptionally tender and lean.
T-Bone	200-250	18-20g	Includes a piece of tenderloin and strip.
Flank	~190	7g	Very lean and high in protein.
Eye of Round	~150	4g	Extra lean and affordable, but less tender.

As the table shows, sirloin offers a favorable balance, but even leaner options like flank or eye of round exist for the most calorie-conscious diners.

Health benefits of lean beef

Incorporating lean cuts of beef, like sirloin, into a balanced diet offers several health benefits beyond just protein.

High-quality protein: Sirloin is an excellent source of complete protein, containing all nine essential amino acids needed for building and repairing muscle.
Weight management: The high protein content promotes satiety, helping you feel full for longer and potentially reducing overall calorie intake.
Essential micronutrients: Beef is rich in bioavailable iron, zinc, and vitamin B12. Iron is crucial for oxygen transport, zinc supports immune function, and B12 is essential for nerve function and red blood cell production.
Heart-healthy option (in moderation): Lean sirloin has less saturated fat than fattier cuts, making it a better choice for those monitoring heart health. Grass-fed beef is often lower in total fat.

Smart choices for a healthy steak meal

To enjoy a big sirloin steak while maintaining a balanced diet, consider these strategies:

Trim excess fat: Before cooking, trim any large, visible pieces of fat from the steak to reduce the overall fat and calorie content.
Stick to healthy cooking methods: Grill, broil, or bake your steak instead of frying. Use dry rubs and herbs for flavor instead of oily marinades or butter.
Pair with nutritious sides: Serve your steak alongside a large portion of non-starchy vegetables, such as steamed broccoli, a mixed green salad, or roasted asparagus.
Control portion sizes: A 4- to 5-ounce (113-142g) portion of lean steak is a healthy serving size, even if you are eating a bigger cut over several meals.

Conclusion

While a big sirloin steak can pack a substantial calorie punch, understanding the different factors at play allows you to enjoy this delicious and nutritious protein source responsibly. By selecting a lean cut, controlling your portion size, and using healthy cooking methods, you can fit sirloin steak into a balanced diet without derailing your nutritional goals. It remains a valuable source of high-quality protein and essential minerals, making it a smart choice when prepared thoughtfully.

Frequently Asked Questions

You can estimate the calories by knowing the cooked weight of the steak and its leanness. On average, a cooked sirloin contains approximately 150-200 calories per 100 grams (3.5 ounces). Multiply this by the weight of your steak to get a good estimate. For example, a 16-ounce (453g) sirloin is around 993 calories.

Yes, trimming the visible fat from sirloin steak before cooking is an effective way to reduce its overall fat and calorie content. The more fat you remove, the leaner the final product will be.

Yes, sirloin can be an excellent addition to a weight loss diet due to its high protein content, which promotes satiety and helps preserve muscle mass. Portion control and healthy cooking methods are key to keeping the meal calorie-conscious.

A healthy portion is typically considered 3 to 4 ounces (85-113 grams), which is about the size of a deck of cards or the palm of your hand. Restaurants often serve much larger portions, so consider splitting a large steak or saving half for another meal.

Cooking methods that use less added fat, such as grilling, broiling, or baking, are the healthiest choices. Pan-searing with a lot of butter or oil will significantly increase the total calories.

Sirloin is a leaner cut than ribeye and contains fewer calories overall. For example, a 3.5-ounce serving of sirloin has roughly 150-200 calories, while the same size ribeye can have 250-300 calories due to its higher marbling.

In addition to being a high-quality protein source, sirloin steak is rich in essential nutrients like bioavailable iron, zinc, and vitamin B12, which are crucial for overall health.