How much protein is in a 16 oz hand cut sirloin?

November 17, 2025 •

4 min read

According to USDA data for a cooked 16 oz top sirloin steak, one can expect to find over 130 grams of high-quality protein. The exact amount depends on variables like fat trim, grade, and cooking method, but a 16 oz hand cut sirloin is consistently a protein-dense meal option.

Quick Summary

This article details the protein content of a 16 oz hand-cut sirloin steak, breaking down how cooking and trimming methods alter the final nutritional value. The guide also compares sirloin to other common steak cuts, emphasizing its role in a balanced diet for athletes and fitness enthusiasts.

Key Points

Significant Protein Source: A cooked 16 oz hand cut sirloin can provide over 130 grams of high-quality protein.
Cooking Increases Concentration: The cooking process causes moisture and some fat to be lost, which concentrates the protein in the remaining steak.
Leaner than Other Cuts: Top sirloin is a leaner cut of beef compared to options like ribeye, making it a better choice for those managing fat and calorie intake.
Complete Amino Acid Profile: The protein in sirloin is complete, containing all nine essential amino acids necessary for muscle repair and growth.
Preparation Affects Nutrients: Trimming excess fat and using minimal-fat cooking methods like grilling or broiling helps maximize the nutritional benefits of the sirloin.
Versatile for Health Goals: Due to its high protein content and moderate fat, sirloin is a versatile meat for diets focused on weight loss, muscle building, or general health.

Sirloin's Protein Profile: What Influences the Final Count?

While a raw 16 oz sirloin provides a baseline, several factors during preparation will affect the final amount of protein and overall nutritional makeup. The primary factor is the loss of moisture and fat during cooking, which concentrates the protein in the remaining edible portion. A steak that is well-trimmed of excess fat before cooking will yield a higher percentage of protein per gram of final cooked weight than a less-trimmed version.

The Impact of Cooking Method and Grade

For a standard top sirloin, the cooking process is key to maximizing its protein density. High-heat methods like grilling or broiling are often recommended, as they allow excess fat to drip away while minimizing moisture loss from the meat's lean muscle fibers. The grade of beef also plays a role, with leaner cuts typically having a higher protein-to-fat ratio.

Fat Trim: A hand-cut sirloin's protein is concentrated after excess fat is removed. A 16 oz raw cut trimmed to 1/8" fat contains approximately 101g of protein, while a less-trimmed version of the same weight would contain less.
Cooking Time: The longer a steak is cooked, the more moisture is lost, and the protein becomes more concentrated in the remaining meat. While overcooking is not ideal for texture, it technically increases protein concentration on a per-gram basis.
USDA Grade: Higher grades like USDA Choice and Prime, which have more marbling, will render more fat during cooking than leaner grades, resulting in a different final protein-to-fat ratio.
Added Ingredients: Using marinades or seasonings doesn't significantly impact the sirloin's protein content but can add to the sodium and calorie count, so it's important to be mindful of what you're adding.

Sirloin vs. Other Popular Steak Cuts

While sirloin is an excellent protein source, it is useful to compare its content to other common steaks. This comparison helps in making informed dietary choices, especially for those tracking their macros for fitness or weight management goals. As a general rule, leaner cuts like top sirloin and tenderloin tend to have higher protein-per-calorie ratios than fattier cuts like ribeye.


Steak Cut	Approximate Protein (per 100g, cooked)	Protein-to-Fat Balance	Flavor Profile	Best For
Sirloin	27g	Lean balance	Robust beefy flavor	Grilling, pan-searing
Tenderloin	26g	Very lean	Buttery, mild	Special occasions, broiling
Flank Steak	28g	Very lean	Intense beefy flavor	Marinating, grilling
Ribeye	24g	Higher fat content	Rich, marbled flavor	Pan-searing, grilling

How Sirloin Fits into a High-Protein Diet

Given its favorable protein-to-fat ratio, a hand-cut sirloin is a prime choice for anyone aiming to increase their protein intake without adding excessive saturated fat. The protein found in beef is also considered a "complete" protein, meaning it contains all nine essential amino acids the body requires for muscle repair and growth. This makes it a staple for athletes and weightlifters. To integrate a 16 oz sirloin into a balanced meal, consider pairing it with nutrient-dense, fiber-rich side dishes to create a satisfying and wholesome plate.

Conclusion: More Than Just a Number

In conclusion, a 16 oz hand cut sirloin steak offers a substantial amount of high-quality protein, with some cooked cuts providing well over 130 grams depending on how it's prepared. This makes it an excellent option for those focused on fitness, muscle building, or simply increasing their protein intake. The final protein content is influenced by the amount of fat trimmed and the cooking method, but sirloin remains a highly nutritious choice. By understanding these factors and comparing it to other cuts, you can confidently integrate sirloin into a healthy, balanced diet. Remember that portion size and pairing are also crucial for overall health.

Tips for Cooking Sirloin to Maximize Nutrition

For those looking to cook their sirloin with nutrition in mind, here are a few tips:

Choose the Right Cut: Opt for a top sirloin, which is naturally leaner than other options.
Trim the Fat: Before cooking, remove any excessive, visible fat to reduce the overall fat content of the final product.
Use Healthy Cooking Methods: Grilling, broiling, or pan-searing with minimal oil are the best ways to cook sirloin without adding unnecessary fats and calories.
Avoid Overcooking: While overcooking can increase protein concentration per gram, it dries out the steak and diminishes the eating experience. Cook to your preferred doneness to balance taste and nutrition.
Season Simply: Use salt, pepper, and herbs to enhance flavor naturally rather than relying on high-calorie, high-sodium sauces and marinades.
Balance with Sides: Serve your sirloin with plenty of vegetables or a small portion of whole grains to create a well-rounded meal.

Frequently Asked Questions

A 16 oz steak is a very large single portion. For most people, a more standard serving size is 3 to 4 ounces. A 16 oz steak can be divided into multiple meals to keep protein and fat intake in check.

Cooking temperature doesn't destroy the protein in sirloin. Higher heat causes moisture loss, which concentrates the protein. However, overcooking can make the steak tough, as the proteins tighten up.

While the overall nutritional profile might differ slightly (e.g., in fat type), the total protein content of grass-fed sirloin is comparable to conventionally raised beef of a similar grade and cut.

A raw 16 oz top sirloin, trimmed of excess fat, contains approximately 101 grams of protein. The protein becomes more concentrated after cooking as moisture is lost.

Healthy cooking methods like grilling or broiling are ideal. They minimize added fats and allow some excess fat to render off, concentrating the lean protein.

Yes, beef, including sirloin, is a complete protein, meaning it provides all nine essential amino acids that the human body cannot produce on its own.

Trimming excess, separable fat from the sirloin does not change the total protein amount in the muscle tissue but increases the proportion of protein relative to fat in the final edible portion.