Beef 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.
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B121.5 mcg64% DV
- Niacin7.0 mg44% DV
- Selenium24.2 mcg44% DV
- Zinc4.5 mg41% DV
- Phosphorus189.5 mg15% DV
- Iron1.7 mg9% DV
- Glutathione~13 mg
Score · 79/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B1275% DV
- Selenium52% DV
- Niacin51% DV
- Zinc48% DV
- Phosphorus18% DV
Overview
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.
Health Benefits (5)
- Supports muscle mass maintenance and strength in agingstrongHigh-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
- Enhances antioxidant defense and cellular protectionstrongSelenium (28.5 mcg) serves as cofactor for glutathione peroxidase, reducing oxidative stress and inflammation markers associated with aging diseases
- Optimizes iron status and aerobic capacitystrongHeme iron (2.0 mg) achieves 15-35% absorption rate versus 2-20% for non-heme iron, supporting hemoglobin synthesis and mitochondrial function
- Supports immune function and wound healingstrongZinc (5.3 mg) is essential for T-cell development, protein synthesis, and collagen formation; deficiency is common in older adults
- Maintains energy metabolism and cognitive functionmoderateNiacin (8.2 mg) and B12 (1.8 mcg) support NAD+ production for cellular energy and myelin formation for neuronal health
Food Pairings
- ·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
Practical Tips
- ·Select grass-fed sirloin when possible; studies show 2-3x higher omega-3 content and improved omega-3:omega-6 ratio compared to grain-fed beef
- ·Cook at moderate temperatures (160-165°F internal) to preserve heat-sensitive B vitamins while minimizing formation of heterocyclic amines (HCAs); avoid charring
- ·Store raw sirloin at 32-34°F for up to 3-4 days, or freeze at 0°F for 6-12 months to maintain nutritional quality and food safety
- ·Consume 100-150g portions (3-5 times weekly) to optimize protein intake without excessive saturated fat; this supports muscle maintenance without overwhelming liver detoxification capacity
- ·Marinate in antioxidant-rich liquids (red wine, vinegar, herbs) for 30+ minutes before cooking to reduce HCA formation by up to 90%
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other meats
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.
What people ask about beef sirloin
What is beef sirloin?
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.
Is beef sirloin healthy?
Beef Sirloin scores 79/100 in Formulate, making it a solid 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.
Is beef sirloin high in protein?
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).
Is beef sirloin high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in beef sirloin?
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).
Is beef sirloin keto-friendly?
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).
When is the best time to eat beef sirloin?
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
How much beef sirloin should I eat?
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.
What pairs well with beef sirloin?
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.
Supplements that mirror Beef Sirloin's nutrient profile
Encyclopedia entries that supply the same signature nutrients beef sirloin contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Beef Sirloin
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.