scored 82/100
Also known as sirloin steak, lean beef, top sirloin
Beef sirloin is a lean cut of beef providing 27g of complete protein per 100g along with essential micronutrients including selenium, zinc, and B vitamins critical for cellular function and longevity.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 82.
Less a 0.5 anti-nutrient penalty.
Beef sirloin has been a dietary staple across cultures for centuries, prized for its balance of protein density and moderate fat content. As a complete protein source, sirloin contains all nine essential amino acids necessary for muscle maintenance, immune function, and tissue repair—increasingly important for healthy aging. The cut is particularly rich in selenium (28.5 mcg per 100g), a cofactor for glutathione peroxidase, a powerful antioxidant enzyme that protects cells from oxidative damage. Sirloin also delivers highly bioavailable heme iron (2.0 mg), which is absorbed 2-3 times more efficiently than non-heme plant iron, supporting oxygen transport and mitochondrial function. The zinc content (5.3 mg) plays crucial roles in immune cell development, protein synthesis, and DNA repair. B vitamins, particularly niacin (8.2 mg) and B12 (1.8 mcg), support energy metabolism and neurological health. For longevity-focused nutrition, lean beef sirloin offers nutrient density without excessive saturated fat, making it a practical choice for maintaining muscle mass and metabolic health during aging.
High-quality complete protein with all essential amino acids stimulates muscle protein synthesis; leucine content (2.6% of protein) activates mTOR pathway critical for sarcopenia prevention
Selenium (28.5 mcg) serves as cofactor for glutathione peroxidase, reducing oxidative stress and inflammation markers associated with aging diseases
Heme iron (2.0 mg) achieves 15-35% absorption rate versus 2-20% for non-heme iron, supporting hemoglobin synthesis and mitochondrial function
Zinc (5.3 mg) is essential for T-cell development, protein synthesis, and collagen formation; deficiency is common in older adults
Niacin (8.2 mg) and B12 (1.8 mcg) support NAD+ production for cellular energy and myelin formation for neuronal health
Post-workout consumption capitalizes on elevated muscle protein synthesis window (up to 48 hours); complete protein profile and high leucine content maximize mTOR activation and amino acid uptake into muscle tissue
Breaks a fast
Also suitable for midday meals to provide sustained satiety and stable energy; can be consumed anytime, but post-workout timing offers physiological advantage for muscle adaptation
Per 100 g of the default form. Bars show how much higher or lower beef sirloin is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Beef Sirloin is classified as a beef (meat). Beef sirloin is a lean cut of beef providing 27g of complete protein per 100g along with essential micronutrients including selenium, zinc, and B vitamins critical for cellular function and longevity.
Beef Sirloin scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B12, Selenium, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 23.1 g of protein (~46% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, beef sirloin is highest in Vitamin B12 (~64% DV), Selenium (~44% DV), Niacin (~44% DV), Zinc (~41% DV), Phosphorus (~15% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best after a workout. Post-workout consumption capitalizes on elevated muscle protein synthesis window (up to 48 hours); complete protein profile and high leucine content maximize mTOR activation and amino acid uptake into muscle tissue
A typical serving is around 85 g (~156 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating beef sirloin alongside several other meat sources.
Beef Sirloin pairs nicely with: Pair with leafy greens (spinach, kale) because vitamin C enhances heme iron absorption by 3-4 fold, maximizing bioavailability; Combine with tomatoes or red peppers because lycopene and vitamin C synergize with beef's selenium and iron for antioxidant effect; Serve with cruciferous vegetables (broccoli, Brussels sprouts) because glucosinolates and beef's selenium work together to activate Phase II detoxification enzymes; Pair with mushrooms because ergothioneine (antioxidant) and beef's zinc enhance immune response and reduce inflammation.
Encyclopedia entries that supply the same signature nutrients beef sirloin contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients beef sirloincontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.