Steak (Sirloin) Nutrition Facts: Calories, Macros & Health Benefits

Summary: One serving (113g / 4 oz) of steak (sirloin) contains 203 calories, 26.0g protein, 0g carbs, and 10.2g fat. Steak (Sirloin) is a good source of saturated fat, cholesterol, iron.

How Many Calories Are in Steak (Sirloin)?

One serving (113g / 4 oz) of steak (sirloin) contains 203 calories. Here’s the complete nutrition breakdown:

Is Steak (Sirloin) Good for You?

Yes. Sirloin steak is nutrient-dense, delivering 26g of protein (52% daily value) and 2.8mcg of vitamin B12 (118% daily value) per 4-ounce serving, making it excellent for muscle maintenance and energy production. It’s also rich in zinc (46% DV) and iron (13% DV), supporting immune function and oxygen transport.

Key Health Benefits of Steak (Sirloin)

• High-quality protein for muscle gain: Each 4-ounce serving contains 26g of protein, essential for building and repairing muscle tissue. This makes sirloin steak an efficient choice for strength training and recovery.

• Exceptional B12 content supports energy and neurological health: With 118% of the daily value of vitamin B12 per serving, sirloin steak helps prevent anemia and supports healthy nerve function and energy metabolism.

• Rich in bioavailable zinc and iron: Sirloin provides 46% DV of zinc and 13% DV of iron in one serving. These minerals are highly absorbable from red meat and critical for immune function, wound healing, and oxygen transport.

• Low glycemic impact supports stable blood sugar: At a glycemic index of 0, sirloin steak contains zero carbohydrates, making it ideal for blood sugar regulation and suitable for low-carb and ketogenic diets.

• Anti-inflammatory minerals and compounds: Sirloin steak contains magnesium and compounds like carnosine that may help reduce systemic inflammation, supporting overall cardiovascular and joint health.

Steak (Sirloin) vs Chicken Breast

Sirloin steak and chicken breast are both excellent protein sources, but they differ in micronutrient profiles. Sirloin contains more iron, zinc, and vitamin B12, making it superior for addressing deficiencies in these nutrients. Chicken breast is slightly leaner in total fat but contains less overall micronutrient density per serving.

Frequently Asked Questions

How many calories are in sirloin steak?

A 4-ounce (113g) serving of sirloin steak contains approximately 203 calories, making it a moderate-calorie option for those tracking intake.

Is sirloin steak good for weight loss?

Yes, sirloin steak can support weight loss due to its high protein content (26g per serving), which increases satiety and helps preserve muscle mass during calorie restriction. Its zero-carb profile also suits low-carb weight loss approaches.

How much protein is in sirloin steak?

Sirloin steak provides 26g of protein per 4-ounce serving, representing 52% of the daily value and making it one of the most protein-dense foods available.

Is sirloin steak keto-friendly?

Yes, sirloin steak is extremely keto-friendly, containing zero grams of carbohydrates and 10.2g of fat per serving, making it an ideal staple for ketogenic diets.

Does sirloin steak contain iron?

Yes, sirloin steak provides 2.3mg of iron per 4-ounce serving (13% DV), and the iron from red meat (heme iron) is highly absorbable by the body, making it effective for preventing anemia.

How to Track Steak (Sirloin) Nutrition with Gram

Gram’s AI food recognition makes it simple to log sirloin steak accurately—just photograph your portion and the app instantly identifies it and logs nutrients. With detailed breakdowns of protein, B vitamins, iron, and zinc, you can monitor whether you’re meeting your daily micronutrient targets and optimize your diet for your specific health goals.

Nutrition data sourced from USDA FoodData Central. Track steak (sirloin) and thousands of other foods with the Gram app.