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Cast-iron cooked sirloin steak Calories
High in protein, iron, and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cast-iron cooked sirloin steak (170 g) has 411 calories. That works out to 242 calories per 100 g. It contains 0 g of carbs, 46.6 g of protein, 24.1 g of fat and 0 g of fiber. Its 3.9 µg of B12 covers 163% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cast-iron cooked sirloin steak Nutrition Facts
Selected: 1 piece (medium) · 170 g
411
KCAL / 170G
Carbs
0g
· 0% DV
Protein
46.6g
· 93% DV
Fat
24.1g
· 31% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 46% · Fat 54%
Cast-iron cooked sirloin steak nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 411 kcal | |
| Total fat | 24.1 g | 31% |
| Saturated fat | 9.35 g | 47% |
| Trans fat | 0.77 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 46.6 g | 93% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Cast-iron cooked sirloin steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 411 kcal |
| ½ piece (half) | 85 g | 206 kcal |
| 3 ounce (small) | 85 g | 206 kcal |
| 100 g | 100 g | 242 kcal |
| 1 piece (small) | 120 g | 290 kcal |
| 1 serving (medium) | 150 g | 363 kcal |
| 6 ounce (medium) | 170 g | 411 kcal |
| 1 serving (large) | 225 g | 545 kcal |
| 1 piece (large) | 250 g | 605 kcal |
| 1 piece (jumbo) | 320 g | 774 kcal |
Calculated from 242 calories per 100 g.
Frequently Asked Questions About Cast-iron cooked sirloin steak
How do you cook cast-iron cooked sirloin steak at home?
Pat the steak dry and preheat the cast-iron skillet before adding it. Sear without crowding the pan, then adjust the heat to finish cooking the center to your preferred doneness. Let the steak rest briefly before slicing it across the grain.
What temperature should cast-iron cooked sirloin steak reach?
For food safety, whole-cut sirloin steak should reach 145°F (63°C) and rest for at least 3 minutes, according to U.S. guidance. Use an instant-read thermometer in the thickest part rather than judging doneness by the outside color.
Why is my cast-iron cooked sirloin steak tough?
Cast-iron cooked sirloin steak is often tough because it was overcooked or sliced with the grain. Sirloin is less tender than filet, so avoid cooking it well beyond your preferred doneness and cut thin slices across the visible muscle fibers.
Does cast-iron cooked sirloin steak need to be marinated?
No, cast-iron cooked sirloin steak does not need a marinade; salt and pepper are enough for a flavorful sear. If you do marinate it, keep the time modest with acidic ingredients so the surface does not turn mushy.
How long do you cook cast-iron cooked sirloin steak on each side?
There is no single cooking time for every sirloin steak: thickness, starting temperature, and heat all change it. Sear each side until browned, then check the center with a thermometer and continue cooking in short increments if needed.
Why does cast-iron cooked sirloin steak make so much smoke?
Cast-iron cooked sirloin steak smokes when fat or oil reaches its smoke point, especially in a very hot skillet. Ventilate the kitchen, trim excess exterior fat, and choose a high-smoke-point cooking oil rather than letting oil burn.
Should cast-iron cooked sirloin steak rest before slicing?
Yes, let cast-iron cooked sirloin steak rest for a few minutes before slicing. Resting reduces the amount of juice that runs onto the cutting board, and slicing across the grain makes each bite easier to chew.
What makes cast-iron cooked sirloin steak stick to the pan?
Cast-iron cooked sirloin steak is more likely to stick if the skillet is not preheated or the meat is damp. Dry the steak, heat the pan first, and give the underside time to form a browned crust before trying to turn it.
How long does leftover cast-iron cooked sirloin steak last in the fridge?
Leftover cast-iron cooked sirloin steak keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after the meal; freeze it in an airtight package if you need to keep it longer.
What is the difference between cast-iron cooked sirloin steak and ribeye?
Sirloin is generally leaner and firmer, while ribeye has more marbling and a richer, fattier texture. In a cast-iron skillet, sirloin benefits from careful timing so it stays tender, whereas ribeye renders more of its own fat as it cooks.
Cast-iron cooked sirloin steak Vitamins & Minerals
Vitamins
B12
3.91µg · 163% DV
B3
10.88mg · 68% DV
B6
0.88mg · 52% DV
B2
0.31mg · 24% DV
Minerals
Selenium
46µg · 84% DV
Zinc
7.99mg · 73% DV
Phosphorus
374mg · 53% DV
Iron
4.42mg · 25% DV
Potassium ⭐
578mg · 17% DV
Sodium
99mg · 4% DV
Cast-iron cooked sirloin steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cast-iron cooked sirloin steak
To burn the 411 calories in 1 piece (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cast-iron cooked sirloin steak?
Cast-iron cooked sirloin steak is a beef steak seared in a hot cast-iron pan, which helps develop a browned crust while letting you choose how pink or well done the centre is. The name “sirloin” covers slightly different cuts in different countries, but this preparation is simply about cooking a steak over high heat and letting it rest before slicing.
It is commonly served as a main course with potatoes, vegetables or a crisp salad; mustard or a simple pan sauce also works well. The meat has a savoury, full flavour and a tender texture when not overcooked. It is rich in protein, with 27.4 g per 100 g, and suits a filling meal. For a lighter plate, use little added fat and pair it with vegetables rather than a creamy side.
How Nutritious Is Cast-iron cooked sirloin steak?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cast-iron cooked sirloin steak Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cast-iron cooked sirloin steak Contain Allergens?
No known major allergens
Which Diets Is Cast-iron cooked sirloin steak Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cast-iron cooked sirloin steak Fat Profile
SATURATED
9.35g
MONOUNSATURATED
10.54g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.