Meat · Beef

Beef Sirloin

Health
ScoreA

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.

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Why Beef Sirloin scores 82

Nutrient density35

Protein quality14

Fiber content0

Healthy fats5

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Vitamin B12 64%Selenium 44%Niacin 44%Zinc 41%Phosphorus 15%

Nutrition

per_100g

183

Calories

27.2g

Protein

Carbs

7.5g

Fat

Fiber

Health benefits

Supports muscle mass maintenance and strength in aging

strong evidence

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

Enhances antioxidant defense and cellular protection

strong evidence

Selenium (28.5 mcg) serves as cofactor for glutathione peroxidase, reducing oxidative stress and inflammation markers associated with aging diseases

Optimizes iron status and aerobic capacity

strong evidence

Heme 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 healing

strong evidence

Zinc (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 function

moderate evidence

Niacin (8.2 mg) and B12 (1.8 mcg) support NAD+ production for cellular energy and myelin formation for neuronal health

Pairs well 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

Practical tips

·Best timing: post-workout
·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%