Nutrition Diet: Understanding How many calories and protein are in 8oz sirloin steak?

November 10, 2025 •

4 min read

According to nutritional data, a broiled 8-ounce, lean top sirloin steak contains approximately 481 calories and a significant 67 grams of protein. Understanding the macronutrient and micronutrient content is key when incorporating this staple into a balanced nutrition diet.

Quick Summary

This guide details the precise calorie and protein content of a standard 8-ounce sirloin steak, breaking down its full nutritional value. It compares sirloin to other steak cuts and explains how cooking methods and preparation can influence overall health metrics.

Key Points

High-Protein Source: An 8oz portion of lean, cooked sirloin steak provides approximately 67 grams of protein, supporting muscle growth and satiety.
Moderate Calorie Count: This size steak contains around 481 calories, primarily from protein and fat, with zero carbohydrates.
Rich in Micronutrients: Sirloin is a valuable source of essential vitamins and minerals, including Vitamin B12, zinc, iron, and selenium.
Cooking Method Matters: Grilling or broiling is preferable to pan-searing with added fats, as it reduces the overall calorie and fat content of the final meal.
A Leaner Beef Option: Compared to cuts like ribeye, sirloin is a leaner and more heart-conscious choice for red meat lovers.
Pair with Purpose: For a balanced diet, serve sirloin with healthy side dishes such as roasted vegetables or salads to add fiber and nutrients.

The Nutritional Breakdown of an 8oz Sirloin Steak

When planning a meal, understanding the exact nutritional content of your protein source is crucial. For a trimmed, cooked 8-ounce (approximately 227g) top sirloin steak, the figures are impressive. A broiled portion of lean top sirloin provides around 481 calories and a substantial 67 grams of complete protein, making it an excellent option for muscle building and satiety. This robust protein count can contribute significantly to your daily needs, helping you feel full longer and supporting metabolic function.

Beyond protein, the macro-nutrient profile is primarily fat and protein, with virtually no carbohydrates. An 8-ounce serving typically contains about 22-24 grams of fat, with approximately 9 grams coming from saturated fat. The total fat content can vary based on the specific cut and trimming, highlighting the importance of choosing leaner cuts for heart-conscious diets.

Essential Vitamins and Minerals in Sirloin

Sirloin steak is more than just protein; it's a nutrient-dense food packed with important vitamins and minerals, many of which are more bioavailable from red meat than from plant sources.

Here are some of the key micronutrients found in a typical serving of sirloin:

Vitamin B12: Crucial for nerve function, brain health, and red blood cell production. A single serving can deliver over 100% of the recommended daily value.
Zinc: An essential mineral for immune system health, wound healing, and hormone production.
Iron: The high-quality heme iron found in beef is vital for transporting oxygen through the blood and preventing fatigue.
Selenium: This powerful antioxidant helps protect cells from damage and supports thyroid function.
Niacin (B3): Supports energy metabolism and healthy skin.

Comparison of Steak Cuts: Sirloin vs. Others

Not all steaks are created equal, and their nutritional profiles can vary significantly. This table compares the approximate nutritional values of an 8-ounce portion of several popular cuts. Note that values can differ based on marbling, grade, and cooking method.


Steak Cut	Approximate Calories (8oz)	Approximate Protein (8oz)	Approximate Total Fat (8oz)	Health Profile	Source
Top Sirloin (Lean)	481	67g	22g	An excellent, balanced choice for lean protein.	Eat This Much
Ribeye	~570-685 (est.)	~69-74g (est.)	~35-45g (est.)	Richer flavor due to higher marbling, but significantly higher in fat and calories.	General Nutrition Data (based on 3.5oz figures)
Filet Mignon	~340-450 (est.)	~60-68g (est.)	~10-20g (est.)	The leanest and most tender cut, with a lower calorie and fat count.	General Nutrition Data (based on 3.5oz figures)

Factors Affecting Nutritional Content

Several factors can alter the final nutritional value of your sirloin steak. Being aware of these can help you make healthier choices.

Cooking Method

Grilling or Broiling: Cooking over direct heat allows some of the fat to render and drip away, resulting in a slightly leaner final product.
Pan-Searing: Using additional fats like butter or oil will increase the total calorie and fat count. While delicious, this method requires mindfulness for those tracking their intake.
Marinades: Store-bought marinades can be high in sugar and sodium, adding unnecessary calories. Opt for homemade versions with fresh herbs and spices instead.

Grade and Trim

The USDA beef grading system (Prime, Choice, Select) indicates marbling, with higher grades containing more fat. For the most accurate calorie and protein count, choose a lean cut that has been trimmed of visible fat.

Portion Control

While the nutritional information for an 8oz steak is useful, restaurant portions can often be larger. Be mindful of serving sizes, and consider splitting a larger steak or saving some for a later meal. Paired with a large portion of fiber-rich vegetables, a smaller steak can feel just as satisfying.

Healthy Side Dish Pairings

To make a complete and balanced meal, pair your sirloin with nutrient-rich side dishes. Here are some options:

Roasted Vegetables: Brussels sprouts, asparagus, and carrots offer fiber and additional vitamins.
Salads: A fresh green salad or a simple tomato and basil salad can add nutrients and volume without excess calories.
Potatoes: For a heartier side, a baked sweet potato or a serving of mashed cauliflower offers complex carbohydrates and fiber.

Conclusion

A lean, 8oz sirloin steak is a powerful protein source, delivering approximately 481 calories and 67 grams of protein, along with essential micronutrients like B12, iron, and zinc. It can be a very healthy part of a balanced nutrition diet, particularly when prepared with grilling or broiling to minimize added fat. By being mindful of your portion size and pairing it with healthy, fiber-rich vegetables, you can create a satisfying and nutrient-dense meal that supports your health goals. While sirloin is an excellent choice, remember that proper preparation and portion control are key to maximizing its benefits.

For more detailed nutritional information on various foods, explore authoritative resources like this one: GetHealthy.com - Sirloin Steak Nutrition Facts.

Frequently Asked Questions

An 8oz raw sirloin contains around 456 calories, but this reduces to about 481 calories when cooked, depending on the fat rendered and cooking method used. Note that the water content evaporates, concentrating the calories in the smaller, cooked size.

Restaurant sirloin can have a much higher calorie and sodium count due to added butters, oils, and sauces. For example, some restaurant 8oz sirloins have been reported to contain 310-420 calories or more, though this varies widely.

Yes, lean sirloin can be a good option for weight loss due to its high protein content, which promotes satiety and helps preserve muscle mass during a calorie deficit. Proper portion control and healthy cooking methods are key.

The grade of sirloin (e.g., Prime, Choice, Select) is based on marbling. Higher grades like Prime have more intramuscular fat, resulting in a higher calorie count and richer flavor. Leaner grades like Select or Choice will have fewer calories and less fat.

For a healthy, balanced meal, pair sirloin with fiber-rich sides like roasted Brussels sprouts, asparagus, or a large green salad. Baked potatoes or sweet potatoes are also great choices for complex carbs.

While sirloin is nutrient-rich, high consumption of red meat is not always recommended. It is best to consume lean red meat in moderation as part of an overall balanced diet, as suggested by health guidelines.

No, a plain sirloin steak contains zero carbohydrates. This makes it an ideal protein source for those following low-carb or ketogenic diets.