Steak: Nutrition by Cut, Sirloin vs Ribeye and Safe Cooking

Steak is a slice of beef cut from a single muscle or muscle group, such as the sirloin, rib, short loin or flank, and the cut matters more for nutrition than most people expect. In USDA SR Legacy data, a 3-ounce cooked ribeye with its fat has about 247 calories and 18.5 grams of fat, while the same amount of lean-only top sirloin has about 151 calories and 5 grams of fat. Every cut is rich in protein, vitamin B12, zinc and selenium. Below are the USDA numbers for six popular cuts, a sirloin vs ribeye comparison, the honest answer to whether steak is healthy, and the federal cooking rule.

Peptide Labs does not sell steak or meat products. This article is general nutrition information, not medical advice.

Steak nutrition by cut

The table uses USDA FoodData Central SR Legacy entries for cooked steaks, per 3 ounces (85 g), the standard cooked portion in USDA data. To compare like with like, each row is separable lean and fat trimmed to 1/8 inch of outside fat, all USDA grades combined, except flank steak, which USDA lists trimmed to 0 inch. The percent Daily Value uses FDA Daily Values, and FDC IDs are in brackets.

Sodium is low in plain steak, about 2% of the Daily Value per 3 ounces in these USDA entries, so the salt in a steak dinner comes mostly from seasoning, rubs and sauces. Selenium runs from roughly 38% to 46% of the Daily Value per serving across the cuts; our selenium guide explains that mineral. For how steak compares with ground beef blends, see our sibling ground beef guide.

Sirloin vs ribeye: how the two compare

Sirloin vs ribeye is the classic steakhouse choice. Ribeye comes from the rib section and is known for marbling, the streaks of fat inside the muscle; top sirloin is leaner. USDA SR Legacy has both cuts with the fat eaten and with only the lean eaten:

• Fat: with the fat eaten, the ribeye has about half again as much total fat as top sirloin and close to twice the saturated fat in USDA data.
• Protein: sirloin is slightly higher per ounce, because less of each bite is fat.
• Minerals and B12: ribeye comes out ahead on zinc and vitamin B12 in both the lean-and-fat and lean-only USDA entries.
• Trimming: cutting away the visible fat narrows the gap; lean-only ribeye sits closer to sirloin than to its own untrimmed numbers.

Neither steak is the right answer for everyone. Ribeye is chosen for flavor and tenderness, sirloin for a leaner plate and a firmer bite, and portion size changes the totals more than the cut does.

Steak cuts, grade and trim in USDA data

Reading USDA steak entries also teaches you how to read a meat case. Each SR Legacy entry names the cut, the trim level of the outside fat (0 inch or 1/8 inch), whether the values cover the lean only or the lean and fat together, the USDA grade (prime, choice or select, or all grades combined), and the cooking method. A steak trimmed to 1/8 inch and eaten with its fat lands very differently from the same cut eaten lean only, as the sirloin vs ribeye table shows.

One label term matters for safety. Under 9 CFR 317.2, raw beef that has been needle- or blade-tenderized must say mechanically tenderized, needle tenderized or blade tenderized in the product name. Labels for home cooks and restaurants must also include validated cooking instructions with a minimum internal temperature, any holding time, and a statement that the temperature should be measured with a thermometer. Follow those printed instructions for these steaks.

Is steak healthy?

Whether steak is healthy depends on the cut, the portion and how often red meat shows up in the rest of the diet. Steak is a concentrated source of complete protein, vitamin B12, zinc, selenium, niacin and iron, as the USDA tables show; our guides to protein foods, iron-rich foods and zinc-rich foods put it next to other sources. The cautions:

• Saturated fat: the Dietary Guidelines for Americans 2025-2030 say saturated fat should generally not exceed 10% of total daily calories; marbled cuts such as ribeye and T-bone use more of that room.
• Red meat classification: IARC, the World Health Organization’s cancer agency, classifies red meat, including beef, as probably carcinogenic to humans (Group 2A), mainly based on colorectal cancer research. The group reflects the strength of the evidence, not how dangerous a food is. Processed meats such as ham and hot dogs are in a separate group (Group 1), according to IARC.
• Cholesterol and gout: each cut has roughly a quarter of the cholesterol Daily Value per serving in USDA data; see our cholesterol guide and our purine-rich foods guide, and ask your clinician if either applies to you.
• Alpha-gal syndrome: CDC describes this tick-linked allergy as serious and potentially life-threatening; people with alpha-gal syndrome may need to avoid red meat such as beef, pork and lamb.

The Dietary Guidelines 2025-2030 include red meat among the protein foods to vary with eggs, poultry, seafood and plant proteins, and favor grilling, broiling and roasting over deep-frying. Eating plans built almost entirely on meat are a different question, covered in our carnivore diet guide. For steak from other animals or feeding systems, see our grass-fed beef guide and bison guide; lamb and venison have separate guides.

Steak temperature and food safety

The federal FoodSafety.gov chart lists 145°F as the safe minimum internal temperature for whole beef steaks, roasts and chops, followed by a 3-minute rest before cutting or eating. The same chart lists 160°F for ground beef, which is why a burger and a steak have different targets.

• Check the center: FoodSafety.gov temperatures are internal temperatures, so the thermometer goes into the thickest part of the steak, away from bone.
• Rest time: the 3-minute rest in the FoodSafety.gov chart is part of the safety step, not only a juiciness tip.
• Tenderized and chopped steaks: follow the validated cooking instructions on mechanically tenderized steak labels, and cook products formed from chopped beef like ground meat.
• Higher-risk groups: CDC lists children younger than 5, adults 65 and older and people with weakened immune systems among those at higher risk of E. coli infection, so extra care with doneness makes sense for them.

Dried beef snacks follow their own rules, explained in our beef jerky guide.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Ground Beef: Nutrition by Lean Percentage, Labels and Safety, Grass-Fed Beef: Nutrition, Labels and Grass-Fed vs Grain-Fed, Bison Meat: Nutrition, Bison vs Beef and Cooking Safety.