Cooking planning
Sirloin changes with cooking loss, so a raw-to-cooked reference is useful when you only have a plated or cooked weight to log.
Informational journaling tool
Beef Sirloin Nutrition Calculator
Log sirloin calories, protein, fat, iron, zinc, and B12 from one stable top sirloin raw reference, then translate that portion into a cooked-weight planning estimate by doneness.
183 cal
Per 100g raw
Common lean steak reference
27g protein
Per 100g raw
High protein density
7.6g fat
Per 100g raw
Lower-fat steak profile
1.8mg iron
Per 100g raw
Total iron for cut comparison
Customize your portion
Use one stable sirloin reference with exact weight entry.
grams
Cooked-weight estimate
170g raw → 139g cooked (18% moisture loss reference)
Nutrition facts
Top sirloin raw reference scaled to your portion
Calories
16% DV
311kcal
Shared raw-reference total
Protein
92% DV
45.9g
1.48g per 10 cal
Total fat
17% DV
12.9g
4.9g saturated fat
Iron
17% DV
3.1mg
Total iron for logging
Iron context
The calculator logs total iron for the selected portion. Beef contains both heme and non-heme iron, but the exact split can vary across studies and cut-specific measurements, so this page keeps total iron as the main tracked value.
Vitamin B12
2.4mcg100%
Zinc
8.5mg77%
Selenium
48mcg87%
Niacin (B3)
13.6mg85%
Phosphorus
383mg31%
Saturated Fat
4.9g25%
Cut comparison
Sirloin usually sits between richer cuts like ribeye and very lean cuts like flank or round, which makes it a practical middle-ground reference.
Buying choices
Grade, trimming, and prep style can still shift the final edible total, but this page keeps those differences separate from the main journaling math.
Data & Methodology
The sirloin page keeps one stable raw-reference baseline and separates optional comparison context from the main journaling math.
Main baseline
The calculator uses one top sirloin raw reference from the site's central beef data model. That shared dataset is maintained from USDA FoodData Central source records, and the same baseline drives the client, page copy, and exports.
Cooked-weight math
Raw-to-cooked translation uses doneness-based shrinkage only. Cooking method, grade, and feed are intentionally kept out of the main formula because this page does not have clean sirloin-specific source mapping for those switches.
Context notes
Grade, feed, trim, and restaurant prep can change the final edible total. They stay in notes and FAQs here rather than being converted into guessed macro multipliers.
Last reviewed: March 2026. This tool is for informational and journaling use only. It logs total iron and does not attempt personalized retention or absorption outputs.
Frequently asked questions
How many calories are in sirloin?
This page uses one top sirloin raw reference that lands around 183 calories per 100g, with portion totals scaling from that baseline.
How much protein is in 6 oz or 8 oz sirloin?
The calculator scales from the same 100g raw reference, so 6 oz and 8 oz totals update automatically for protein, calories, fat, and minerals.
Why do raw and cooked sirloin weights differ?
Cooking reduces moisture, so the cooked portion usually weighs less than the raw portion even when the total nutrients are based on the same starting meat weight.
Why can restaurant sirloin totals differ from the calculator?
This calculator reflects plain beef reference values. Restaurant preparation, finishing fats, sauces, and serving style can raise the final total.
Why can sirloin numbers differ across cut labels?
Sirloin labels can cover different subcuts and trim styles. This page keeps one stable top sirloin reference so the journaling math stays consistent.
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