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High in protein, iron, and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Cooked sirloin steak (150 g) has 309 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 43.7 g of protein, 13.8 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 150 g
309
KCAL / 150G
Carbs
0g
· 0% DV
Protein
43.7g
· 87% DV
Fat
13.8g
· 18% 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 58% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 5.25 g | 26% |
| Trans fat | 0.48 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 43.7 g | 87% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 309 kcal |
| ½ piece (half) | 75 g | 155 kcal |
| 3 ounce (medium) | 85 g | 175 kcal |
| 100 g | 100 g | 206 kcal |
| 1 piece (small) | 100 g | 206 kcal |
| 1 serving (medium) | 180 g | 371 kcal |
| 1 piece (large) | 220 g | 453 kcal |
| 1 serving (large) | 250 g | 515 kcal |
| 1 piece (jumbo) | 300 g | 618 kcal |
Calculated from 206 calories per 100 g.
Reheat cooked sirloin steak gently in a covered pan over low heat with a splash of broth or water. Stop as soon as it is hot; prolonged high heat makes the meat tougher and drier.
Cooked sirloin steak generally keeps for 3–4 days in the refrigerator when stored in a covered, airtight container. Refrigerate it promptly after cooking rather than leaving it at room temperature for an extended time.
Yes, cooked sirloin steak freezes well. Cool it, wrap it tightly or place it in an airtight freezer container, and thaw it in the refrigerator before use; avoid refreezing it after thawing.
Cooked sirloin steak can be tender, but it is usually firmer than filet mignon. Avoiding overcooking and slicing it thinly across the grain makes it easier to chew.
Cooked sirloin steak is often tough because it was overcooked or sliced with the grain. Cut across the visible muscle fibers, and use gentle heat when warming leftovers to keep them from getting tougher.
Yes, cooked sirloin steak can be eaten cold once it has been safely refrigerated. Slice it thinly for sandwiches or salads, and do not leave it sitting at room temperature for a long time.
Slice cooked sirloin steak against the grain, cutting across the direction of its muscle fibers. This shortens the fibers and makes each bite easier to chew, especially when the steak is on the firm side.
Cooked sirloin steak pairs well with roasted potatoes, grilled vegetables, or a crisp salad. For a lighter meal, serve it with plenty of vegetables and a tangy dressing rather than a rich sauce.
Cooked sirloin steak comes from the loin area and typically has a firmer, meatier texture. Cooked tenderloin steak is cut from the tenderloin, a particularly tender and usually leaner muscle.
Yes, cooked sirloin steak works well in salads and sandwiches. Slice it thinly and add it near serving time; if using warm steak, heat it gently so it does not become dry.
Vitamins
B12
3.15µg · 131% DV
B3
8.7mg · 54% DV
B6
0.69mg · 41% DV
B2
0.27mg · 21% DV
Minerals
Selenium
41µg · 75% DV
Zinc
6.9mg · 63% DV
Phosphorus
345mg · 49% DV
Iron
3.6mg · 20% DV
Potassium ⭐
540mg · 16% DV
Sodium
87mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 309 calories in 1 piece (medium) (150 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.
Cooked sirloin steak is beef from the loin, typically cut into steaks and cooked by grilling, pan-searing or roasting. Sirloin can vary in tenderness and marbling depending on the exact cut, but it is generally a substantial, savoury choice for a main meal.
A browned exterior and a juicy centre bring out its flavour; serve it with vegetables, salad or potatoes, or slice it over a grain bowl. It is high in protein and provides iron and vitamin B12, with no carbohydrates. For a lighter plate, cook it with little added fat and pair it with plenty of vegetables. Letting the steak rest briefly before slicing helps retain its juices.
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.
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.
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.
No known major allergens
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
SATURATED
5.25g
MONOUNSATURATED
6g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.