A cooked 3-oz top sirloin (Angus) has ~160 calories, ~26g protein, and ~6g fat when broiled and trimmed.
Low Portion
Medium Portion
High Portion
Grill Lean
- Trim external rim.
- Light oil film.
- Hot sear, quick rest.
Leanest
Cast-Iron Sear
- 1 tsp oil in pan.
- Sear then finish low.
- Rest 5 minutes.
Balanced
Oven Roast
- Reverse-sear method.
- Target 130–135°F pull.
- Slice across grain.
Tender
Top Sirloin Steak Nutrition (Angus): What 3 Oz Delivers
Breed doesn’t change the macros much. The cut and trim do. A 3-ounce cooked, broiled portion trimmed to zero surface fat lands near 160 calories with roughly 26 grams of protein and about 6 grams of fat. You also get standout B-vitamins and minerals—think vitamin B12, niacin, zinc, and selenium—plus a little iron and potassium. Those numbers come from lab-analyzed federal data for cooked top sirloin.
| Nutrient | Amount | Why It Matters |
|---|---|---|
| Protein | 25.7 g | Muscle repair and satiety |
| Total Fat | 5.6 g | Flavor and fat-soluble vitamin transport |
| Saturated Fat | 2.1 g | Moderate by keeping portions in check |
| Vitamin B12 | 1.6 mcg (67% DV) | Nerve health and red blood cells |
| Niacin (B3) | 7.6 mg (47% DV) | Energy metabolism |
| Vitamin B6 | 0.54 mg (32% DV) | Amino acid metabolism |
| Zinc | 4.9 mg (44% DV) | Immune function |
| Selenium | 29.8 mcg (54% DV) | Antioxidant enzymes |
| Iron | 1.8 mg (10% DV) | Oxygen transport |
| Potassium | 323 mg (7% DV) | Fluid balance |
What Trim And Cooking Style Change
Leaving a rim of fat or basting in butter pushes calories and saturated fat upward. Stick with dry-heat methods and a light oil film if you want a leaner plate. Data that includes some external fat in the bite shows a small bump in calories and total fat, while protein stays steady per ounce.
To keep the numbers consistent, use the same cut, similar thickness, and a repeatable doneness. Let it rest before slicing to hold juices and weigh portions cooked, not raw, for reliable tracking.
Lean-Only Vs. Lean-And-Fat (Cooked, 3 Oz)
Here’s a short comparison from the same database so you can plan with real numbers.
- Lean-only, broiled (choice grade): 160 kcal, 25.7 g protein, 5.6 g fat.
- Lean + fat combined, broiled (select grade): 175 kcal, 25.2 g protein, 7.5 g fat.
These sit close on protein; the gap mainly comes from extra fat eaten with the slice. If you want a richer mouthfeel, budget the added calories elsewhere in the meal.
How Angus Fits A Balanced Plate
This cut helps you reach a protein target without heavy calories. Pair it with greens, roasted vegetables, and a fiber-rich starch like beans or whole-grain farro. That mix keeps you full and adds potassium, folate, and magnesium that beef lacks.
You don’t need a giant steak to get the benefit. Two palm-size portions across a week spread protein out and leave room for seafood, poultry, eggs, legumes, and dairy. That variety lines up with the Dietary Guidelines approach to protein foods.
Micros That Stand Out In Sirloin
Vitamin B12 shows up in useful amounts, and so do niacin and vitamin B6. Zinc and selenium are strong too. The iron here is heme iron, which the body absorbs easily. If you track sodium, you’ll be glad this cut comes in low before seasoning.
Why Grade And Breed Don’t Swing Macros Much
USDA grades mostly reflect marbling and tenderness. With surface fat trimmed and a dry-heat cook, top sirloin lands in a similar range across grades. Angus is a breed label; nutrient numbers hinge far more on trim level and serving size than on breed claims.
Portion Planner For Real-Life Plates
Use these cooked-weight estimates based on USDA data. Multiply from the 3-ounce baseline to plan your plate, then season to taste. For the full nutrient panel, open the sirloin entry on MyFoodData, which compiles federal records.
| Cooked Portion | Calories | Protein |
|---|---|---|
| 3 oz | 160 | ~26 g |
| 4 oz | 213 | ~34 g |
| 6 oz | 320 | ~51 g |
| 8 oz | 426 | ~68 g |
Cooking Tips That Keep It Lean
Buy And Prep
Choose a uniform thickness, about an inch, so the center hits target doneness without scorching the exterior. Pat dry, salt early, and trim the outer fat cap to your taste. A thin coat of high-smoke-point oil helps browning without adding much weight.
Heat And Doneness
Grill or cast-iron sear over high heat to build a crust, then finish gently to your preferred center. Pull around 130–135°F for a rosy slice after rest. Thinner steaks may finish fast, so keep tongs ready.
Seasoning And Sides
Keep the rub simple—kosher salt, black pepper, maybe garlic. Serve with lemony greens, tomato salad, or a baked potato. A quick pan sauce from the fond, stock, and herbs adds depth without much fat.
How It Compares To Other Beef Cuts
Against ribeye, you usually save fat and calories with similar protein. Against tenderloin, you give up a touch of tenderness but stay in the same lean ballpark. If you want more omega-3s in your week, balance red meat days with salmon or trout.
Label Clues And What “Lean” Means
On packages and retail signs, “lean” claims follow federal criteria per 100 grams—under 10 grams of total fat, under 4.5 grams saturated fat, and under 95 milligrams cholesterol. That standard helps shoppers compare cuts across the case and is reflected in federal labeling rules for meat products.
Make It Work In A Day Of Eating
Plan a single cooked portion at lunch or dinner and keep breakfast and the other meal lighter on saturated fat. Pair the steak with a pile of vegetables and a whole-grain side, then use olive oil or a yogurt-based sauce in place of heavy butter. That way you keep the meal satisfying without pushing calories too high.
Quick Buying And Storage Notes
Look for bright color and firm texture with minimal surface moisture. Keep it cold and cook within a couple of days for best quality. If you freeze it, press out air and label by date. Thaw in the fridge; avoid counter thawing for food-safety reasons.
Source Notes
Numbers for the nutrient snapshot and portion guide are drawn from the USDA-sourced entry for cooked, broiled top sirloin (separable lean only, trimmed to 0″ fat) published via MyFoodData. A companion sirloin entry that includes both lean and fat in the bite reads slightly higher on calories and fat at the same cooked weight, which tracks with everyday experience at the table. For broader meal-pattern context and weekly protein variety, see the current Dietary Guidelines.