How much protein is in 1 pound of sirloin tender steak?

December 30, 2025 •

3 min read

According to USDA data, a single pound of sirloin steak can contain anywhere from 90 to over 130 grams of protein, a range that depends heavily on the specific cut, trim level, and cooking method. This variation is significant for anyone tracking their macronutrient intake, from bodybuilders to general health enthusiasts.

Quick Summary

A one-pound sirloin tender steak is a protein powerhouse, offering substantial grams of high-quality protein. The exact amount varies based on factors like leanness, fat content, and whether it is raw or cooked. Expect to find a large portion of your daily protein needs met in this single cut.

Key Points

High Protein Source: A cooked, one-pound sirloin tender steak provides a substantial amount of protein, often exceeding 130 grams depending on leanness.
Raw vs. Cooked Weight: Cooking removes water, concentrating the protein and increasing the grams per ounce in the final, cooked product.
Lean and Efficient: Sirloin is a leaner cut compared to others like ribeye, offering more protein per gram and fewer calories.
Rich in Micronutrients: Beyond protein, sirloin steak is an excellent source of crucial nutrients like iron, zinc, and B vitamins.
Factors Affecting Content: The exact protein amount varies based on the cut's fat trim and cooking method used.

Understanding the Protein Content in Sirloin Tender Steak

When you're preparing a meal, knowing the nutritional value of your ingredients is key, especially for high-protein foods like steak. The amount of protein in 1 pound of sirloin tender steak is not a single number, but a range influenced by a few key variables. Sirloin is generally a lean cut, making it a great source of protein without excessive fat, especially when trimmed properly.

Raw vs. Cooked: What to Expect

One of the most important distinctions to make is between raw and cooked weight. A raw pound of sirloin will contain more water and some fat that renders out during cooking. As a result, the cooked portion will be lighter but more nutrient-dense per ounce. For example, a 1-pound (16 oz) portion of raw, trimmed top sirloin may contain around 90-100 grams of protein. Once cooked, that same portion could yield over 130 grams of protein due to water loss, which concentrates the protein in the final product.

The Impact of Fat Trim

The fat content of the sirloin also plays a critical role. Sirloin tender steak, also known as petite sirloin, is a leaner part of the sirloin primal. A cut trimmed of fat will naturally have a higher percentage of protein per unit of weight. The USDA provides data for sirloin trimmed to 1/8 inch fat, offering a good baseline. However, some cuts are sold with more fat marbling, which slightly reduces the overall protein content per ounce while increasing flavor and calorie count.

Other Nutritional Factors to Consider

While the focus is on protein, it's important to remember that sirloin is also rich in other vital nutrients. It provides significant amounts of B vitamins (especially B12), iron, zinc, and selenium. This makes it a nutritionally complete food, particularly beneficial for athletes and those with active lifestyles who need these micronutrients for energy and muscle function.

Comparison: Sirloin Tender vs. Other Steak Cuts

Understanding how sirloin tender steak stacks up against other popular steak cuts can help in making informed dietary choices. While most steak cuts are excellent protein sources, they differ in protein density, fat content, and overall nutritional profile. Leaner cuts like sirloin and tenderloin offer the highest protein concentration per gram, whereas marbled cuts like ribeye contain more fat and fewer grams of protein per ounce.

How to Maximize Protein Intake

Choose lean cuts: Opt for sirloin, tenderloin, or top round for the most protein per gram.
Trim visible fat: Excess fat should be trimmed before cooking to increase the protein-to-fat ratio.
Select cooking methods wisely: Broiling, grilling, or pan-searing with minimal added fat can help maintain a high protein-to-calorie balance. Avoid deep-frying or cooking in excessive oils. Note: Overcooking can reduce the nutrient profile, so medium-rare to medium is often recommended.

Sirloin vs. Tenderloin

While both sirloin and tenderloin are lean, they have slight nutritional differences. Sirloin typically offers a bit more protein, while tenderloin may be slightly lower in calories and fat. The choice often comes down to budget and preference, as tenderloin is generally more expensive due to its exceptional tenderness. [Outbound link] For more detailed comparisons on different cuts, you can reference resources like those from Juniper, which provide excellent charts and data.

Sirloin Tender Steak Nutritional Comparison Table


Nutritional Value (per 1 lb, cooked)	Lean Sirloin (Trimmed)	All Grades Sirloin (Cooked)	Tenderloin (Lean, Cooked) (per 16 oz extrapolated from 1 oz)
Protein	~133 grams	~133 grams	~144 grams
Fat	~22.5 grams	~44 grams	~32 grams
Calories	~771 kcal	~962 kcal	~912 kcal
Sodium	~281 mg	~277 mg	~240 mg
Iron	~8.2 mg	~9 mg	~16 mg
Zinc	~24 mg	~24 mg	~144 mg

Conclusion

In summary, a 1-pound sirloin tender steak is a highly efficient and delicious source of complete protein. While specific values can vary depending on the trim and how it's cooked, you can expect a cooked, lean pound to yield well over 100 grams of protein. By understanding the factors that influence its nutritional profile, you can better plan your meals to meet your dietary goals. For those prioritizing high protein and lower fat content, a lean cut like sirloin tender is an ideal choice, providing essential nutrients that support a healthy and active lifestyle.

Frequently Asked Questions

The cooking method doesn't destroy the protein itself, but it can affect the weight of the steak due to water loss. For instance, broiling or grilling a steak removes moisture, concentrating the protein and other nutrients, so the protein per ounce of a cooked steak is higher than a raw one.

Yes, as a red meat, sirloin tender steak contains all nine essential amino acids that the human body cannot produce on its own, making it a complete protein source.

For an average adult requiring around 50-60 grams of protein daily, a single pound of cooked sirloin can provide more than twice the daily requirement. This makes it a very efficient way to consume a large amount of protein in one meal.

Generally, lean cuts of beef like sirloin and chicken breast have comparable protein concentrations per ounce. A 1-pound portion of either would yield a similar high amount of protein, though the specific nutrient profile would differ slightly.

While a pound of sirloin is a very protein-dense meal, it should be part of a balanced diet. It's often more beneficial to spread your protein intake throughout the day to optimize muscle protein synthesis and prevent digestive strain from an overly large meal.

The USDA grade (e.g., Select, Choice) primarily refers to the steak's fat marbling, tenderness, and flavor, not its protein content. While a higher grade like Choice will have more fat, and thus slightly less protein per ounce, the difference is not substantial.

In addition to a high protein yield, sirloin is an excellent source of iron, zinc, selenium, phosphorus, and B vitamins, particularly B6 and B12, all of which are essential for metabolic health and energy production.