One cooked 3-oz lean sirloin from Angus cattle has about 156 calories with ~26g protein and ~5–6g fat.
Small Portion
Medium Plate
Large Steak
Lean Trim
- 0″ external fat
- Cooked, broiled
- No butter basting
Lean
Classic Trim
- 1/8″ fat cap
- Separable fat on plate
- Richer mouthfeel
Richer
Grass-Fed Angus
- Often slightly leaner
- Similar protein
- Farm-to-farm variance
Grass-fed
Angus Sirloin Steak Nutrition Facts And Tips
This cut sits in a sweet spot: plenty of protein, modest fat when trimmed, and no carbs. A 3-ounce cooked, lean portion lands near 156 calories, with protein around twenty-six grams and fat near six grams. Move to the common 1/8" trim that includes separable fat, and calories jump toward two hundred for the same cooked weight.
Numbers come from large reference datasets that compile laboratory analyses of typical retail steaks. They report cooked weight, so the values reflect moisture loss during searing or broiling. That’s why a “3-ounce cooked” portion delivers more protein than a “3-ounce raw” listing.
Macro Profile At A Glance
Protein drives most of the energy in a lean sirloin portion. Expect dense amounts of the essential amino acids, especially leucine, which supports muscle maintenance after training or weight loss phases. Fat varies by trim and cooking method; pan drippings and butter basting can add more than the meat itself. Carbohydrates are absent unless sauces enter the picture.
| Portion | Calories | Protein / Fat |
|---|---|---|
| 3 oz, 0" trim (lean only) | ~156 | ~26g protein • ~5–6g fat |
| 3 oz, 1/8" trim (lean + fat) | ~200–210 | ~23–25g protein • ~11–12g fat |
| 6 oz, 0" trim (lean only) | ~312 | ~52g protein • ~11–12g fat |
| 8 oz, 1/8" trim (lean + fat) | ~420–460 | ~46–50g protein • ~22–24g fat |
| 10 oz, chef-style (with butter) | ~520–620 | ~55–60g protein • higher fat |
What “Angus” And “Sirloin” Mean
“Angus” refers to cattle lineage, not a separate nutrient profile by default. The sirloin steak itself comes from the back portion behind the short loin. Within that area, “top sirloin” delivers a firmer chew than tenderloin but better value per ounce of protein. Fat cap thickness and whether the butcher leaves an 1/8" trim change the energy per bite more than breed labeling.
Protein Quality And Satiety
Complete amino acids make this steak a reliable anchor for meals that aim for thirty grams of protein. Many find a palm-sized piece holds hunger for hours. Pair with fibrous sides like roasted carrots or a leafy salad to round out the plate without pushing calories too high.
Fats: From Marbling To Pan
Most calories beyond protein come from fat. Trimmed top sirloin keeps saturated fat moderate for a steak, while the classic trim and restaurant butter basting increase it. For diners who watch saturated fat, trade thick butter finishes for a light oil spray, and pick a leaner trim or a smaller cut.
Vitamins, Minerals, And Bioavailability
Sirloin brings heme iron, zinc, selenium, and B-vitamins, including B12 and niacin. The iron form in beef absorbs more readily than plant non-heme iron. A four to six ounce portion covers a good share of daily B12 and zinc while adding little sodium on its own.
Calorie Math By Size
Quick math helps with portions at the store or a steakhouse. Lean, cooked top sirloin averages about fifty-two calories per cooked ounce. Multiply by the ounces you plan to eat. When the plate includes an 1/8" trim and a buttery finish, push the estimate closer to sixty-five calories per ounce.
Cooking Methods And What They Change
Searing, broiling, or grilling drive off water. Pan-searing in oil or basting adds back fat. Broiling on a rack or grilling over open grates lets some fat drip away. Rest the meat so juices settle, then slice across the grain for tenderness.
Safe Temperatures And Rest
Steak is best when cooked to your taste and served warm after a short rest. If you want an official reference, food safety charts cover doneness targets and rest times for beef.
Lean Trim Vs. Classic Trim
Lean-only portions are trimmed to zero external fat before cooking. The classic 1/8" trim includes a thin cap plus any separable fat you choose to eat. The classic eaters usually get a richer mouthfeel and a higher calorie count per bite. If you like the chew of sirloin but want lower energy, pick lean trim and mind the oil on the skillet.
Grass-Fed And “Angus” Store Cuts
Packages labeled grass-fed Angus can be slightly leaner per cooked ounce and may show small shifts in fatty acids. The overall macro spread still falls in the same ballpark as other top sirloin cuts, so portion size remains the biggest swing factor.
What A Balanced Plate Looks Like
Build a plate around four to six ounces cooked weight. Add a roasted starch like potatoes or farro, plus a generous salad. Use pan juices sparingly; that’s where extra energy concentrates. This setup lands near five to seven hundred calories for many diners, depending on sides.
Label Reading And Prep Tips
Buying
Look for a uniform cut about an inch thick with fine marbling. Choose packages with minimal purge. If you plan to trim, you can buy the classic cut and remove the fat cap before seasoning.
Seasoning
Salt ahead by at least forty minutes or salt just before searing. Pepper, garlic powder, and a touch of smoked paprika keep the flavor lively without heavy sauces.
Cooking
Heat a heavy skillet until it shimmers. Add a thin film of oil and lay the steak away from you. Sear both sides, finish to your target temperature, then rest for three to five minutes. Broilers and grills give a similar result with a slightly drier surface.
Micronutrient Snapshot
Per three ounces cooked, lean top sirloin often delivers around two to three milligrams of iron, two to three milligrams of zinc, and more than two micrograms of vitamin B12. These values vary by grade and feed, yet they explain why a modest piece handles both protein and key minerals in one go.
Method Impact Table
The values below use cooked weights to keep comparisons fair. Pan oil and butter raise total energy; grilling or broiling on a rack tends to shed a bit.
| Method | Calories | Notes |
|---|---|---|
| Broiled on rack | ~150–160 | Drips reduce fat on the plate |
| Grilled over grates | ~150–165 | Similar to broil; smoky edge |
| Pan-seared, light oil | ~165–185 | Oil film stays with the steak |
| Pan-seared, butter basted | ~190–220 | Butter adds saturated fat |
How This Data Was Chosen
Figures reflect cooked, lean top sirloin or the common 1/8" trim, pulled from widely used reference sets that compile USDA data and lab results. A lean 3-ounce portion sits near one hundred fifty-six calories; the classic trim rises toward two hundred. Restaurant plates that push eight to ten ounces, plus butter, can land above five hundred calories. If you like precision, weigh the cooked portion once it rests.
Smarter Swaps And Pairings
Swap butter bastes for a squeeze of lemon and a brush of olive oil. Pair steak with beans or a grain salad to add fiber and potassium. If you want a leaner day, aim for a four-ounce cooked piece and fill the rest of the plate with vegetables.
References And Further Reading
Cross-check the numbers with the data sources listed in the quick guide above.