How Many Calories Are In An 8 Oz Sirloin Steak? | Clear-Cut Facts

8-Ounce Sirloin Calories And Macros (Cooked Vs Raw)

Calories hinge on two things: how much fat stays on the steak and how much water cooks off. Per USDA-based FoodData Central data, broiled top sirloin that’s trimmed to a 1/8-inch edge averages about 170–186 kcal per 100 g cooked, with protein near 27–30 g and fat near 6–13 g. Multiply that to an eight-ounce cooked portion and you land in the ~380–520 kcal band, with the lower end reflecting “separable lean only.”

Weight loss during cooking matters. USDA yield research shows steaks shed water and a bit of fat as they cook, so eight ounces raw won’t weigh eight ounces on the plate. A common yield is roughly 75% of raw weight, which the USDA compiles in its official cooking yields. That’s why a menu “8 oz” often eats like 6 oz cooked.

Quick Reference: Calories For Popular Prep Styles

Here’s a compact table to ground your tracking. Values reflect eight ounces served weight. Use it as a guide; your pan, trim, and doneness can nudge numbers up or down.

Preparation	Calories (8 oz cooked)	Protein (g)
Lean Only, Broiled	~380	≈65–70
Trimmed To 1/8″, Broiled	~430–460	≈60–68
Lean + Fat Eaten	~500–520	≈58–65

Once you dial in your own pan and cut, numbers get easier to repeat. A kitchen scale helps. So does setting your daily calorie needs so a steak fits the day without guesswork.

What Drives The Calorie Range?

Trim Level And What You Actually Eat

Top sirloin ships with a thin fat edge and thin marbling. If you slice off the edge after cooking and leave melted fat in the pan, calories drop. Eat the edge and finish with butter, and the number climbs. That’s the entire spread in the chart above.

Cooking Method And Doneness

Grilling and broiling push off moisture faster than a quick pan-sear, which makes the cooked steak weigh less. A lighter final weight means the same piece can show a higher calorie number per serving if you portion by weight after cooking. The USDA yield tables outline those shifts for steaks across methods and doneness levels.

Raw Weight Vs Cooked Weight

Food labels on raw meat talk per raw ounce or per 4-ounce raw portion. Restaurant menus talk in raw weight, too. If your tracker expects cooked weight, multiply raw ounces by ~0.75 to get a quick cooked estimate, then apply the calorie density for the style you ate. That keeps logs consistent with the official yield factors.

How To Estimate Your Plate With Confidence

Step 1 — Weigh After Cooking

Grab the number that matters: the weight on the plate. If you’re splitting a larger steak, cut your portion and weigh that piece on a small scale. Record in ounces or grams, then map to the style that best matches your trim.

Step 2 — Match The Closest Data Row

Use a sirloin entry that mirrors your trim and cook. A good match is “top sirloin, broiled, trimmed to 1/8″ fat.” The FoodData Central entry lists values per 100 g and per ounce, which makes conversions painless.

Step 3 — Adjust For Butter, Oil, Or Sauces

Finishing fat stacks calories fast. A teaspoon of butter adds ~34 kcal; a tablespoon adds ~102 kcal. If you baste, log the amount that stays on the steak, not what’s left in the pan.

Portion Planning For Different Goals

Higher Protein, Lower Calories

Keep the fat edge on the plate, not in your mouth. Choose medium doneness to strike a nice moisture balance, then pair the steak with volume sides like roasted vegetables. If mornings run busy, borrow ideas from high-protein breakfast ideas so the rest of the day supports your target.

Balanced Dinner With Satisfying Sides

Stay with a standard 1/8″ trim and a medium-rare to medium cook. Add a potato or rice, plus a fiber-rich salad. This setup lands near the mid-range of the calorie band and brings solid satiety.

Steakhouse Night

Plan for the high end of the range. Keep the fat cap, finish with butter, and expect a richer total. Track it honestly and move on—one meal doesn’t define your week.

Protein, Iron, And Other Nutrition Notes

Eight ounces cooked delivers a big chunk of protein—often 60–70 grams—with zero carbs. That protein supports muscle repair. Sirloin also brings heme iron, zinc, and B vitamins. Exact counts vary by trim and grade, but the pattern holds across the sirloin family per USDA-sourced tables.

How Sirloin Compares To Other Lean Cuts

Eye of round and tenderloin can run leaner per cooked ounce; ribeye runs richer. If you swap within the leaner group, calories shift by tens, not hundreds. Keep portion size steady and the weekly average stays on track.

Worked Examples You Can Copy

Example A — Lean Trim, Broiled

You plate eight ounces cooked, separable lean only. Using the lean entry (~170 kcal per 100 g), that’s ~48 kcal per ounce. Eight ounces × 48 ≈ 384 kcal. Protein sits near 8 g per ounce, so ~64 g protein.

Example B — 1/8″ Trim, Broiled

Eight ounces cooked at ~186 kcal per 100 g averages ~53 kcal per ounce. Eight ounces × 53 ≈ 424 kcal. Protein lands near 7.5–8.5 g per ounce.

Example C — Lean + Fat Eaten

Eight ounces cooked from a fattier plate can line up near ~65 kcal per ounce. Eight ounces × 65 ≈ 520 kcal. The protein count barely moves; fat drives the change.

From Raw Package To Plate Weight

If your butcher wraps a half-pound raw steak, expect about six ounces served weight after cooking. That matches the 75% yield rule in the USDA tables. If you want eight ounces on the plate, buy closer to ten or eleven ounces raw, then trim to your preference before or after cooking.

Yield And Calorie Impact By Cooking Method

Method	Typical Yield	Calories For 8 Oz Served
Grilled/Broiled	~70–78% of raw	~400–520 (trim-dependent)
Pan-Sear + Oven	~75–80% of raw	~390–500
Reverse-Sear	~78–82% of raw	~380–480

These ranges reflect common home setups. If you cook low and slow, weight loss runs lower; a roaring grill dries quicker. The USDA cooking yield work underpins the directional trend, even as grills and pans differ kitchen to kitchen.

Practical Logging Tips

Pick One Tracking Style And Stick With It

Either log cooked weight every time, or log raw weight and apply a steady yield factor. Mixing methods adds noise. Consistency beats perfection for long-term tracking.

Trim After Cooking For Easier Control

It’s simpler to trim once you can see what melted away. Slice the edge fat after the rest. That single move can shave 40–100 calories from a plate this size.

Watch The Add-Ons

Compound butter, pan sauces, and creamy sides swing totals more than the steak itself. If you like a finish, measure it once, learn the look, and match it by eye the next time.

FAQ-Free Wrap: What To Remember

Eight ounces cooked lands near 380–520 kcal for top sirloin. Lower when you eat the lean only; higher when you keep the fat edge and add butter. Weigh after cooking, match the closest USDA-based entry, and track sauces. That’s all you need for clean, repeatable logs.

Want a deeper primer on energy balance? A quick read on calorie deficit basics ties the steak to your day’s total.