Beef, Top Sirloin, Steak, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Broiled
Serving Size 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse)
Nutritional Value and Analysis
Beef, Top Sirloin, Steak, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Broiled with a serving size of 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) has a total of 534.36 calories with 16.91 grams of fat. The serving size is equivalent to 292 grams of food and contains 152.19 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, zinc, copper, selenium, riboflavin, niacin, pantothenic acid, vitamin b-6, vitamin b-12, choline, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in cholesterol and saturated fats.
Protein 175% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 175% of the recommended daily needs of protein.
Iron 32% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 32% of the recommended daily needs of iron.
Phosphorus 57% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 57% of the recommended daily needs of phosphorus.
Zinc 152% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 152% of the recommended daily needs of zinc.
Copper 30% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 30% of the recommended daily needs of copper.
Selenium 190% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 190% of the recommended daily needs of selenium.
Riboflavin 35% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 35% of the recommended daily needs of riboflavin.
Niacin 160% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 160% of the recommended daily needs of niacin.
Pantothenic Acid 35% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 35% of the recommended daily needs of pantothenic acid.
Vitamin B-6 113% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 113% of the recommended daily needs of vitamin b-6.
Vitamin B-12 208% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 208% of the recommended daily needs of vitamin b-12.
Choline 62% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 62% of the recommended daily needs of choline.
Tryptophan 179% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 179% of the recommended daily needs of tryptophan.
Threonine 274% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 274% of the recommended daily needs of threonine.
Isoleucine 327% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 327% of the recommended daily needs of isoleucine.
Leucine 254% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 254% of the recommended daily needs of leucine.
Lysine 305% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 305% of the recommended daily needs of lysine.
Methionine 187% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 187% of the recommended daily needs of methionine.
Phenylalanine 164% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 164% of the recommended daily needs of phenylalanine.
Tyrosine 118% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 118% of the recommended daily needs of tyrosine.
Valine 283% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 283% of the recommended daily needs of valine.
Histidine 313% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 313% of the recommended daily needs of histidine.
Cholesterol 80% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 80% of the recommended daily intake of cholesterol.
Saturated Fats 32% of DV
A serving of 292 grams of beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled has 32% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (292 g)
Amount Per Serving | ||
---|---|---|
Calories 534.36 | Calories from Fat 152 | |
% Daily Value* | ||
Total Fat 16.9g | 26% | |
Saturated Fat 6.4g | 32% | |
Trans Fat 0g | ||
Cholesterol 239.4mg | 80% | |
Sodium 186.9mg | 8% | |
Total Carbohydrate 0g | 0% | |
Dietary Fiber 0g | 0% | |
Sugars 0g | ||
Protein 89g |
Vitamin A 0% | Vitamin C 0% |
Calcium 4% | Iron 32% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 0 IU | 0% | |
→ Vitamin A, RAE | 0 µg | 0% | |
→ Alpha Carotene | 0 µg | - | |
→ Beta Carotene | 0 µg | - | |
→ Beta Cryptoxanthin | 0 µg | - | |
→ Lutein + zeaxanthin | 0 µg | - | |
→ Lycopene | 0 µg | - | |
Vitamin B-12 | 4.99 µg | 208% | |
Vitamin B-6 | 1.92 mg | 113% | |
Vitamin C | 0 mg | 0% | |
Vitamin D | 11.68 IU | 3% | |
→ Vitamin D3 | 0.29 µg | - | |
Vitamin E | 1.14 mg | 8% | |
→ Beta Tocopherol | 0 mg | - | |
→ Delta Tocopherol | 0 mg | - | |
→ Gamma Tocopherol | 0 mg | - | |
Vitamin K | 4.09 µg | 3% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
Nutrient | Amount | DV % | |
---|---|---|---|
Carbohydrate | 0 g | 0% | |
Sugars | 0 g | 0% | |
Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Fat | 16.91 g | 26% | |
Saturated Fats | 6.44 g | 32% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0.01 g | - | |
→ Lauric Acid | 0.02 g | - | |
→ Myristic Acid | 0.46 g | - | |
→ Palmitic Acid | 3.75 g | - | |
→ Stearic Acid | 2.2 g | - | |
Monounsaturated Fats | 6.75 g | - | |
→ Palmitoleic Acid | 0.51 g | - | |
→ Oleic Acid | 6.23 g | - | |
→ Gadoleic Acid | 0.01 g | - | |
→ Erucic Acid | 0 g | - | |
Polyunsaturated Fats | 0.62 g | - | |
→ Linolenic Acid (18:2) | 0.49 g | - | |
→ Linolenic Acid (18:3) | 0.05 g | - | |
→ Parinaric Acid | 0 g | - | |
→ Arachidonic Acid | 0.08 g | - | |
→ Eicosapentaenoic Acid (EPA) | 0 g | - | |
→ Docosapentaenoic Acid (DPA) | 0 g | - | |
→ Docosahexaenoic Acid (DHA) | 0 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Protein | 89.21 g | 175% | |
→ Alanine | 5.42 g | - | |
→ Arginine | 5.77 g | - | |
→ Aspartic acid | 8.12 g | - | |
→ Cystine | 1.15 g | - | |
→ Glutamic acid | 13.39 g | - | |
→ Glycine | 5.43 g | - | |
→ Histidine | 2.85 g | 313% | |
→ Hydroxyproline | 0.94 g | - | |
→ Isoleucine | 4.06 g | 327% | |
→ Leucine | 7.1 g | 254% | |
→ Lysine | 7.54 g | 305% | |
→ Methionine | 2.32 g | 187% | |
→ Phenylalanine | 3.52 g | 164% | |
→ Proline | 4.25 g | - | |
→ Serine | 3.51 g | - | |
→ Threonine | 3.56 g | 274% | |
→ Tryptophan | 0.59 g | 179% | |
→ Tyrosine | 2.84 g | 118% | |
→ Valine | 4.42 g | 283% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
Nutrient | Amount | DV % | |
---|---|---|---|
Calcium | 58.4 mg | 4% | |
Copper | 0.27 mg | 30% | |
Iron | 5.72 mg | 32% | |
Magnesium | 75.92 mg | 18% | |
Manganese | 0.03 mg | 1% | |
Phosphorus | 712.48 mg | 57% | |
Potassium | 1147.56 mg | 24% | |
Selenium | 104.54 µg | 190% | |
Sodium | 186.88 mg | 8% | |
Zinc | 16.67 mg | 152% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
Nutrient | Amount | DV % | |
---|---|---|---|
Cholesterol | 239.44 mg | 80% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Beef, Top Sirloin, Steak, Separable Lean Only, Trimmed To 0" Fat, All Grades, Cooked, Broiled with 534.36calories? A brisk walk for 116 minutes, jogging for 55 minutes, or hiking for 89 minutes will help your burn off the calories in beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
Physical Activity | Burn Off Time |
---|---|
Bicycling - 10 mph or less | 111 minutes |
Dancing | 97 minutes |
Golfing | 97 minutes |
Hiking | 89 minutes |
Light Gardening | 97 minutes |
Stretching | 178 minutes |
Walking - 3.5 mph | 116 minutes |
Weight Training - light workout | 148 minutes |
Aerobics | 67 minutes |
Basketball | 73 minutes |
Bicycling - 10 mph or more | 55 minutes |
Running - 5 mph | 55 minutes |
Swimming | 63 minutes |
Walking - 4.5 mph | 70 minutes |
Weight Training - vigorous workout | 73 minutes |
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Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium