Steak is a popular dish enjoyed by many meat lovers out there. One question that keeps popping up repeatedly among meat eaters is, “How many calories in 4 oz of sirloin steak?” In this guide, we will explore all you need to know about calories in sirloin steak, including the nutritional value, health benefits, and popular recipes.
What is Sirloin Steak?
Sirloin steak is a popular cut of beef gotten from the sirloin area of the cow, close to the rear. It is very popular because it’s flavorful and affordable compared to other cuts of steak like the fillet or rib-eye. The sirloin area of the cow is divided into two parts; top sirloin and bottom sirloin. The top sirloin is a leaner cut of meat with less marbling and is infamous for its flavor and texture.
How Many Calories are in 4 oz of Sirloin Steak?
A 4 oz serving of sirloin steak equals 178 calories. Of those 178 calories, 40% is from protein, 60% is from fat, and 0% is from carbs. That means it’s a high-fat, low-carb, and protein-rich food. Some people may find the high-fat to be unappealing, but it’s worth knowing that not all fats are harmful, and some even play a significant role in our bodily functions, such as hormone regulation and brain function.
Nutritional Value of Sirloin Steak
Although sirloin steak has a high-calorie count, it is also packed full of other essential nutrients that are beneficial for your health.
| Nutrient | Amount per 4 oz of Sirloin Steak |
|---|---|
| Protein | 22g |
| Fat | 12g |
| Iron | 2.1mg |
| Zinc | 4.5mg |
| B Vitamins | 15% Daily Value |
Health Benefits of Sirloin Steak
Sirloin steak is packed full of nutrients that are beneficial for your health, including protein, iron, and zinc. Protein is essential for muscle growth and repair, while iron is vital for the production of red blood cells. Zinc is essential for wound healing and a healthy immune system. Additionally, sirloin steak is low in carbohydrates, making it an ideal option for people on a low-carb diet.
How to Cook Sirloin Steak
Sirloin steak is a versatile cut of meat that can be prepared using various cooking methods. Here are three popular ways to cook sirloin steak:
Grilled Sirloin Steak
Grilling is one of the most popular methods of cooking sirloin steak. Here’s a simple recipe for grilled sirloin steak:
- Season the sirloin steak with salt, black pepper, and olive oil.
- Preheat your grill to high heat.
- Place the steak on the grill and cook for 3-4 minutes per side.
- Remove the steak from the grill and let it rest for 5 minutes.
- Serve and enjoy!
Baked Sirloin Steak
If grilling is not your thing, you can also bake your sirloin steak. Here’s how:
- Season the sirloin steak with salt, black pepper, and olive oil.
- Preheat your oven to 400 degrees Fahrenheit.
- Place the steak on a baking sheet and bake for 10-12 minutes for medium-rare doneness.
- Remove the steak from the oven and let it rest for 5 minutes.
- Serve and enjoy!
Pan-Seared Sirloin Steak
If you prefer a crispy crust on your steak, pan-searing is the way to go. Here’s how:
- Season the sirloin steak with salt, black pepper, and olive oil.
- Preheat your skillet to high heat.
- Add the sirloin steak to the skillet and cook for 3-4 minutes per side for medium-rare doneness.
- Remove the steak from the skillet and let it rest for 5 minutes.
- Serve and enjoy!
Popular Recipes with Sirloin Steak
There are many ways to incorporate sirloin steak into your meals. Here are three popular recipes to try:
Steak and Vegetable Stir-Fry
This recipe is perfect for a quick and easy weeknight dinner.
- Thinly slice a 4 oz sirloin steak and season with salt and black pepper.
- Heat 1 tablespoon of olive oil in a wok or large skillet over high heat.
- Add the sliced steak to the skillet and cook for 2-3 minutes, stirring constantly.
- Remove the steak from the skillet and set aside.
- Add your favorite vegetables (such as bell peppers, onions, and broccoli) to the same skillet and cook for 3-4 minutes, stirring occasionally.
- Return the cooked steak to the skillet and stir to combine with the vegetables. Serve hot and enjoy!
Steak Salad
If you’re looking for a healthy and light option, a steak salad is a great way to go.
- Grill a 4 oz sirloin steak to your liking.
- Allow the steak to rest for 5 minutes before thinly slicing it.
- Assemble a salad with your favorite greens (such as arugula, spinach, or romaine), vegetables (such as tomatoes, cucumbers, and avocado), and a vinaigrette dressing.
- Top the salad with the sliced steak and serve.
Beef Fajitas
No steak guide would be complete without a recipe for beef fajitas.
- Thinly slice a 4 oz sirloin steak against the grain and season with chili powder, cumin, garlic powder, salt, and black pepper.
- Heat 1 tablespoon of olive oil in a large skillet over high heat.
- Add the seasoned steak to the skillet and cook for 2-3 minutes, stirring occasionally.
- Add sliced peppers and onions to the skillet and cook for an additional 2-3 minutes, stirring occasionally.
- Serve with warm tortillas and your favorite toppings (such as salsa, guacamole, and sour cream).
Common Questions About Calories in Sirloin Steak
Here are some of the most frequently asked questions about the calories in 4 oz of sirloin steak:
- Q: How much protein is in 4 oz of sirloin steak?
- A: 4 oz of sirloin steak contains 22g of protein.
- Q: How many calories are in a 6 oz sirloin steak?
- A: A 6 oz sirloin steak contains approximately 267 calories.
- Q: Is sirloin steak healthy?
- A: Sirloin steak is packed full of essential nutrients, including protein, iron, and zinc. However, it is also high in fat, so it should be eaten in moderation as part of a healthy, balanced diet.
Final Thoughts
Sirloin steak is a delicious and flavorful cut of meat that can be enjoyed in various recipes. It may contain a high amount of calories and fat, but it’s also packed full of essential nutrients that are beneficial for your health. Whether you prefer your sirloin steak grilled, baked, or pan-seared, there’s no denying that this cut of beef is a meat lover’s favorite.
References
- “USDA Food Composition Databases.” US Department of Agriculture. https://fdc.nal.usda.gov/index.html
- “What is Sirloin Steak? Your Ultimate Guide to this Beef Cut.” The Spruce Eats. https://www.thespruceeats.com/sirloin-steak-cuts-and-cooking-tips-336246
- “10 Science-Backed Health Benefits of Eating Beef.” Healthline. https://www.healthline.com/nutrition/10-proven-health-benefits-of-beef
- “Essential Nutrients for your Body.” MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000104.htm