An 8 ounce sirloin steak that has been grilled contains approximately 300-375 calories depending on the cut and fat marbling. Sirloin steak is a leaner cut of beef that contains less fat than other cuts like ribeye or T-bone steak. Because it is a leaner cut, an 8 ounce sirloin steak will have fewer calories than fattier cuts of steak.
Calorie range for 8 oz grilled sirloin steak
The exact calorie count for an 8 oz sirloin steak that has been grilled can vary due to a few factors:
- Cut of sirloin – Top sirloin has the lowest fat content and calorie count while bottom sirloin has slightly more fat and calories.
- Degree of marbling – The more white fat marbled throughout the meat, the higher the calorie count will be.
- Cooking method – Grilling tends to allow some fat to drip away, lowering the calories versus pan frying.
- Portion size – An 8 oz steak may vary slightly in its exact weight and thickness, altering the calories.
Taking into account these factors, a typical 8 ounce top sirloin steak that has been grilled will contain approximately 300-350 calories. A more marbled cut like bottom sirloin may contain 325-375 calories for an 8 ounce portion.
Calories by cooking method
The method used to cook a sirloin steak impacts its final calorie content. Here is how the calories compare for an 8 oz sirloin steak depending on how it is cooked:
- Grilled: 300-375 calories
- Pan-fried: 350-400 calories
- Broiled: 325-400 calories
- Baked: 300-375 calories
Grilling and broiling allow excess fat to drip away from the meat, resulting in a lower calorie count. Methods like pan frying or baking keep more of the fat in the final product, increasing the calories. Grilling an 8 oz sirloin steak is one of the leanest preparation methods.
Calories by doneness
How well-done a sirloin steak is cooked also impacts its calorie content. A steak cooked to a lower doneness retains more moisture and fat versus one cooked to a well-done temperature. Here are the approximate calories for an 8 oz grilled sirloin steak based on internal temperature when cooked:
- Rare – 120°F: 300 calories
- Medium rare – 130-135°F: 325 calories
- Medium – 140-145°F: 350 calories
- Medium well – 150-155°F: 375 calories
- Well done – 160°F+: 400 calories
As the internal temperature increases, more fat renders out of the steak, increasing the calorie count slightly. A rare steak will have slightly less fat than a well-done steak.
Nutrition facts for 8 oz sirloin steak
In addition to calories, an 8 ounce sirloin steak contains a range of other nutrients:
| Nutrient | Amount |
|---|---|
| Calories | 300-375 |
| Fat | 12-18g |
| Saturated Fat | 4-6g |
| Protein | 36-40g |
| Iron | 3-4mg |
| Zinc | 5-6mg |
| Sodium | 65-75mg |
Sirloin steak is an excellent source of protein and contains vitamins like niacin, vitamin B6, vitamin B12, riboflavin, and thiamin. It also provides the minerals iron, zinc, selenium, phosphorus, and potassium.
Leanest cuts of steak
For those watching their calorie intake, sirloin, round, and loin cuts of steak tend to be the leanest options. Here are some of the most lean cuts of steak and their calorie content in a typical 8 ounce cooked portion:
- Top sirloin – 300-350 calories
- Bottom round – 250-300 calories
- Eye of round – 275-325 calories
- Top loin – 300-375 calories
- Tenderloin – 300-375 calories
Ribeye, T-bone, porterhouse, and New York strip steaks typically contain more fat and calories, ranging from 400-550 calories per 8 ounce portion depending on thickness.
High calorie additions
While a plain grilled sirloin steak is relatively lean, the way it is served and additions made can significantly increase the calorie count. Some high calorie additions to be mindful of include:
- Butter – 100 calories per tablespoon
- Steak sauce – 60-150 calories per 2-4 oz
- Roasted garlic butter – 150 calories per 2 tbsp
- Sauteed mushrooms – 50 calories per 1/2 cup
- Loaded baked potato – 220-320 calories
A steak served with multiple sides like a potato, butter, sauce, and sauteed vegetables can end up being a very high calorie meal. Limiting high calorie extras or using lower calorie substitutions like chimichurri sauce vs steak sauce can help keep calories in check.
Portion size
In addition to calorie-dense additions, portion size has a significant impact on the overall calorie count. Here’s how the calorie count scales up or down for different portion sizes of sirloin steak:
- 4 ounces – 200 calories
- 6 ounces – 250-300 calories
- 8 ounces – 300-375 calories
- 10 ounces – 375-450 calories
- 12 ounces – 450-525 calories
- 14 ounces – 525-600 calories
Those watching their calorie intake may opt for a smaller 6 ounce steak versus a larger cut. Or, if cooking a larger steak, plan to share portions or save half for leftovers.
Healthiest preparation methods
To keep the calorie count of sirloin steak down, opt for the healthiest preparation methods:
- Grilling – Allows fat to drip away, keeping calories in the 300-375 range for an 8 oz steak.
- Broiling – Cooks the steak from above, resulting in less fat absorption.
- Marinating – Enhances flavor without added calories.
- Herb rubs – Boosts flavor with little to no calories.
- Sear then bake – Searing gives flavor then baking avoids pan frying.
Additionally, stick to leaner sirloin cuts like top sirloin and choose reasonable portion sizes for the lowest calorie option.
Low calorie sirloin steak recipes
Here are some delicious sirloin steak recipes that help keep calories in a healthy range:
Chimichurri sirloin steak
- 1 tbsp chimichurri sauce – 20 calories
- 8 oz grilled top sirloin – 300 calories
- 1 cup roasted zucchini – 30 calories
- Total Calories: 350
Sirloin steak with mushroom gravy
- 8 oz grilled bottom sirloin – 325 calories
- 1/2 cup mushroom gravy – 65 calories
- 1/2 cup mashed cauliflower – 55 calories
- Total Calories: 445
Steak fajitas
- 6 oz grilled flank steak – 225 calories
- 1 cup sauteed peppers and onions – 75 calories
- 2 corn tortillas – 120 calories
- Total Calories: 420
Sirloin salad
- 5 oz sliced grilled sirloin – 188 calories
- 4 cups mixed greens – 20 calories
- 1 tbsp balsamic vinaigrette – 45 calories
- 1/4 cup blue cheese – 110 calories
- Total Calories: 363
Conclusion
An 8 ounce sirloin steak grilled contains approximately 300-375 calories depending on the leanness of the cut, degree of marbling, and doneness when cooked. Choosing lean cuts like top sirloin or tenderloin, trimming excess fat, using healthy cooking methods and limiting high calorie additions can all help to keep the calories of a grilled sirloin steak meal in a healthy range. Opting for a smaller 6 ounce portion or sharing a larger steak are other good options for controlling calories when enjoying this nutritious and delicious cut of beef.
