What are the Macros for New York Sirloin Steak?

November 26, 2025 •

4 min read

According to the USDA, a standard cooked 3-ounce (85g) portion of New York sirloin steak is a high-protein, zero-carbohydrate food with an excellent nutritional profile. Understanding the macros for New York sirloin steak is key for those tracking their intake for fitness or health goals.

Quick Summary

A cooked New York sirloin steak is primarily protein and fat with no carbs, offering high-quality nutrients. Exact macronutrients depend on serving size, trimming, and cooking method, making it a versatile choice for various diet plans.

Key Points

High Protein: New York sirloin steak is an excellent source of high-quality protein, providing a significant portion of daily needs in a single serving.
Zero Carbs: Like other unprocessed beef cuts, New York sirloin contains no carbohydrates, making it ideal for low-carb and ketogenic diets.
Moderate Fat: The cut has a moderate fat content, which can be managed by trimming visible fat or choosing leaner options.
Cooking Affects Macros: The final macro count depends on the cooking method and whether you measure the steak raw or cooked, as moisture loss concentrates nutrients.
Nutrient-Dense: Beyond macros, it offers important micronutrients like B vitamins (especially B12), iron, and zinc, which are highly bioavailable.
Consider Trimming for Leaner Profile: Trimming excess fat is a simple way to reduce the overall fat and calorie count of the steak.

A Closer Look at the Macronutrient Profile

New York sirloin steak is a cut of beef taken from the sirloin, specifically known for being relatively lean yet tender. For macro-counters, it offers a dense source of protein and fats with a negligible carbohydrate count. The numbers, however, can vary significantly depending on preparation, as cooking alters the weight and moisture content of the meat, concentrating its macros.

Typical Macros per Serving (Cooked)

Let's break down the macros for New York sirloin based on a common 4-ounce (113g) cooked serving, which is a practical size for many meal plans.

Protein: This cut is a protein powerhouse. A 4oz serving contains approximately 23-40 grams of complete protein, depending on the exact cut and how much fat is left on. Protein is essential for muscle repair, satiety, and metabolic function.
Fat: Fat content can range. For a 4oz portion, you can expect around 12-19 grams of total fat. This includes both saturated and monounsaturated fats. While a higher fat content contributes to flavor, trimming visible fat can lower this number.
Carbohydrates: New York sirloin steak, like all unprocessed cuts of beef, contains zero carbohydrates. This makes it an ideal food for ketogenic, paleo, and other low-carb diets.

How Cooking Method and Trimming Affect Macros

The way you cook your New York sirloin and how you prepare it have a major impact on its final macronutrient composition.

Raw vs. Cooked Macros

Raw Weight: When you purchase a steak, it's sold by raw weight. For instance, a 6oz raw steak will weigh less after cooking as it loses moisture. This concentration of nutrients means the macros per ounce will be higher in the cooked product.
Cooked Weight: Many nutrition trackers and databases provide values for cooked portions, but it's important to be consistent. Weighing your steak after cooking gives a more accurate macro count for your meal.

Trimming Fat

Leaving the fat cap on during cooking adds flavor and juiciness, but also increases the total fat and calorie count. For those focused on a leaner profile, trimming excess fat before or after cooking is a simple way to control fat intake.

Comparison Table: New York Sirloin vs. Other Steak Cuts

Understanding how New York sirloin compares to other popular cuts can help you make informed choices based on your macro goals. Here is a comparison based on a cooked 4oz (113g) serving.


Steak Cut	Approximate Protein (g)	Approximate Fat (g)	Approximate Carbs (g)	Notes
New York Sirloin	25-30	12-15	0	Good balance of protein and moderate fat.
Ribeye	24-28	20-25	0	Higher fat content, very flavorful.
Tenderloin	26-29	7-10	0	Very lean and tender, lower fat option.
Top Round (London Broil)	29-32	4-6	0	The leanest option, highest protein per gram.

Tips for Accurate Macro Tracking with Steak

To ensure you are accurately tracking your macronutrients when enjoying New York sirloin, follow these best practices:

Use a Food Scale: Always weigh your steak after it's cooked to get the most accurate portion size. This is especially crucial for people on strict dieting regimens.
Record Cooking Oils: Don't forget to track any fats or oils used in the cooking process. A tablespoon of olive oil, for instance, adds about 14 grams of fat to your meal.
Consider Marbling: While external fat can be trimmed, marbling (intramuscular fat) is part of the cut. More marbling means more fat and calories.
Use a Reliable App: Food logging applications can simplify macro tracking. Many have extensive databases that include various cuts of beef and different preparation methods.

Potential Health Considerations

While New York sirloin steak is a nutrient-dense food, it's important to consider all aspects of its nutritional profile, including the saturated fat and cholesterol content. For most people, moderate consumption within a balanced diet is perfectly fine. Individuals with pre-existing heart conditions or concerns about cholesterol should monitor their intake and opt for leaner cuts when possible. Choosing a grass-fed sirloin can also increase the concentration of beneficial fatty acids like CLA and omega-3s.

Conclusion: A Versatile Protein Source

In summary, New York sirloin steak is a macro-friendly cut of beef, providing a substantial amount of high-quality protein with zero carbohydrates. While the fat content is moderate, it's controllable through trimming and is generally lower than fattier alternatives like ribeye. For those on low-carb, keto, or high-protein diets, it offers a delicious and versatile way to meet their nutritional needs. By being mindful of serving size, cooking methods, and fat trimming, you can easily incorporate New York sirloin into a balanced diet to support your health and fitness goals.

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Frequently Asked Questions

A New York sirloin is leaner than a ribeye. While both are high in protein and have zero carbs, a ribeye has significantly more fat and therefore more calories than a comparable serving of New York sirloin due to its extensive marbling.

Yes, sirloin steak is an excellent option for a keto diet. Since it contains zero carbohydrates, it provides a high-protein, moderate-fat source that fits perfectly within the ketogenic eating plan.

While the core protein and carb macros are similar, grass-fed sirloin can have a slightly different fat profile. It typically contains higher levels of beneficial conjugated linoleic acid (CLA) and omega-3 fatty acids compared to grain-fed beef.

For the most accurate tracking, weigh your steak on a food scale after it has been cooked. Remember that cooking reduces the weight by concentrating the nutrients. Don't forget to account for any fats or oils used during cooking.

A 3 to 4-ounce serving of cooked steak is a standard portion. This size provides a significant amount of protein and nutrients without excessive calories or fat for most individuals.

Nutritional information can be based on different preparations. Some data, especially from leaner cuts, may assume trimmed fat. For home cooking, the macros include the fat cap unless you trim it off before eating.

Yes, New York sirloin can be part of a weight loss plan. Its high protein content promotes satiety, helping you feel full for longer and potentially reducing overall calorie intake. Paired with vegetables, it makes for a balanced and satisfying meal.