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Nutritional Info: Applebee's 9 oz sirloin steak

The official USDA name for this food is "APPLEBEE'S, 9 oz house sirloin steak" with USDA reference number: 36000
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Applebee's 9 oz sirloin steak

Nutrition Facts

Serving Size: 1 steak (179g or 6.3 oz)

Amount Per Serving



Calories from Fat 132

% Daily Value*


Total Fat

Saturated Fat 6g29%
Trans Fat 1g





Total Carbohydrate

Dietary Fiber 0g~
Sugars 0g


Vitamin A~ · Vitamin C~
Calcium3% · Iron20%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.


Sirloin Steak served with veggies and slice of limon
Sirloin Steak served with veggies and slice of limon

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Serving Size: 1 steak (179g or 6.3 oz)
Total Calories315 kcal1318 kJ16%
from Carbs0 kcal0 kJ
from Fat131.9 kcal552.04 kJ
from Protein183.5 kcal767.81 kJ
from Alcohol0 kcal0 kJ
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 179 grams of Applebee's 9 oz sirloin steak

Vitamin Content

Vitamin Content

Serving Size: 1 steak (179g or 6.3 oz)
Vitamin A ~
Vitamin B6 0.61218 mg 31%
Vitamin B12 4.7972 mcg 80%
Vitamin B12, Added ~
Vitamin C ~
Vitamin D ~
Vitamin D2 ~
Vitamin D3 ~
Vitamin D (D2 + D3) ~
Vitamin E (Alpha-tocopherol) ~
Vitamin E, Added ~
Vitamin K ~
Thiamin 0.10203 mg 7%
Riboflavin 0.2864 mg 17%
Niacin 9.5765 mg 48%
Pantothenic Acid 1.2172 mg 12%
Folate ~
Folate, Food ~
Folate, DFE ~
Choline ~
Betaine ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 179g (6.31 oz) of Applebee's 9 oz sirloin steak contains. Vitamin RDI for 179 grams of Applebee's 9 oz sirloin steak

Mineral Content

Mineral Content

Serving Size: 1 steak (179g or 6.3 oz)
Calcium 30.43 mg 3%
Iron 3.6337 mg 20%
Magnesium 39.38 mg 10%
Phosphorus 402.75 mg 40%
Potassium 646.19 mg 14%
Sodium 982.71 mg 43%
Zinc 8.8247 mg 59%
Copper 0.10919 mg 5%
Manganese 0.01969 mg 1%
Selenium 48.867 mcg 70%
Fluoride ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 179g (6.31 oz) of Applebee's 9 oz sirloin steak contains. Mineral RDI for 179 grams of Applebee's 9 oz sirloin steak

Protein and Amino Acids

Protein & Aminos

Serving Size: 1 steak (179g or 6.3 oz)

Essential Aminos

Histidine1.66828 g238%
Isoleucine2.28046 g163%
Leucine3.8664 g142%
Lysine3.98454 g190%
Methionine1.10622 g
Phenylalanine1.9153 g
Threonine2.148 g205%
Tryptophan0.6086 g217%
Valine2.37891 g131%

Non-essential Aminos

Arginine3.2041 g
Alanine2.72438 g
Aspartate4.34075 g
Cystine0.51373 g
Glutamate7.38733 g
Glycine2.12831 g
Proline2.00838 g
Serine1.72556 g
Tyrosine1.6826 g
Methionine + Cystine† 1.61995 g 154
Phenylalanine + Tyrosine† 3.5979 g 343
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Applebee's 9 oz sirloin steak is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 179g (6.31 oz) of Applebee's 9 oz sirloin steak. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 179g (6.31 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 179 grams of Applebee's 9 oz sirloin steak

Carbohydrate Content


Serving Size: 1 steak (179g or 6.3 oz)
Total Carbohydrates0g0%
Dietary Fiber~~
~Data not available for tilde (~) items.
179g (6.31 oz) grams of Applebee's 9 oz sirloin steak contains 0 grams of carbohydrates which is 0% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 179 grams of Applebee's 9 oz sirloin steak contributes

Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 steak (179g or 6.3 oz)
Total Fat14.6601g23%
Total Omega-3 Fatty Acids0.06265g
Total Omega-6 Fatty Acids0.89321g
Total Trans Fatty Acids0.78223g
Total Trans-monoenoic Fatty Acids0.70347g
Total Trans-polyenoic Fatty Acids0.07697g

Total Saturated Fats (Bad Fats)

Arachidic Acid   [Eicosanoic Acid]0.01253g
Behenic Acid   [Docosanoic Acid]0.00358g
Butyric Acid   [Butanoic Acid]~
Capric Acid   [Decanoic Acid]0.00895g
Caproic Acid   [Hexanoic Acid]0g
Caprylic Acid   [Octanoic Acid]0.00179g
Lauric Acid   [Dodecanoic Acid]0.01253g
Lignoceric Acid   [Tetracosanoic Acid]0.00179g
Margaric Acid   [Heptadecanoic Acid]0.16647g
Myristic Acid   [Tetradecanoic Acid]0.46003g
Palmitic Acid   [Hexadecanoic Acid]3.3831g
Pentadecanoic Acid   [Pentadecanoic Acid]0.07339g
Stearic Acid   [Octadecanoic Acid]1.68439g
Tridecanoic Acid   [Tridecanoic Acid]~

Total Monounsaturated Fat (Good Fats)

16:1 c0.59607g
16:1 t0.04296g
18:1 c5.24112g
18:1 t0.66051g
18:1-11t (18:1t n-7)~
22:1 c0.00179g
22:1 t0g
Erucic Acid   [Docosenoic Acid]0.00179g
Gadoleic Acid   [Eicosenoic Acid]0.03759g
Heptadecenoic Acid   [Heptadecenoic Acid]0.00358g
Myristoleic Acid   [Tetradecenoic Acid]0.11814g
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
Oleic Acid   [Octadecenoic Acid]5.90342g
Palmitoleic Acid   [Hexadecenoic Acid]0.63903g
Pentadecenoic Acid   [Pentadecenoic Acid]0g

Total Polyunsaturated Fat (Good Fats)

18:2 CLAs0.07697g
18:2 i~
18:2 n-6 c,c0.63545g
18:2 t not further defined0.07697g
18:2 t,t~
20:3 n-30.00179g
20:3 n-60.02864g
20:4 n-6~
Alpha-Linolenic Acid0.04475g
Arachidonic Acid   [Eicosatetraenoic Acid]0.10203g
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.02506g
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.00358g
Eicosadienoic Acid   [Eicosadienoic Acid]0.00537g
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.03043g
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.00358g
Linoleic Acid   [Octadecadienoic Acid]0.79118g
Linolenic Acid   [Octadecatrienoic Acid]0.04833g
Parinaric Acid   [Octadecatetraenoic Acid]0.00179g
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.01074g
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Applebee's 9 oz sirloin steak in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 179 grams of Applebee's 9 oz sirloin steak
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]

Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 steak (179g or 6.3 oz)
~Data not available for tilde (~) items.

Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Applebee's 9 oz sirloin steak:

Applebee's 9 oz sirloin steak is an excellent source of Vitamin B6, Vitamin B12, Niacin, Iron, Phosphorus, Sodium, Zinc, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Applebee's 9 oz sirloin steak is a good source of Riboflavin, Pantothenic Acid, Magnesium and Potassium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 20
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 100
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 93
Low Protein Diet 0
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How long will it take to burn 315 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 315 calories contained in 179g (6.31 oz)g of Applebee's 9 oz sirloin steak. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 315 calories
Stretching1 hour 45 mins(180 cal/hr)
Walking (3.5 mph)1 hour 8 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 5 mins(290 cal/hr)
Dancing57 mins(330 cal/hr)
Light gardening/yard work57 mins(330 cal/hr)
Golf (walking and carrying clubs)57 mins(330 cal/hr)
Hiking51 mins(370 cal/hr)
Amount of Vigorous exercise to burn 315 calories
Weight lifting (vigorous effort)43 mins(440 cal/hr)
Heavy yard work (chopping wood)43 mins(440 cal/hr)
Basketball (vigorous)43 mins(440 cal/hr)
Walking (4.5 mph)41 mins(460 cal/hr)
Aerobics39 mins(480 cal/hr)
Swimming (slow freestyle laps)37 mins(510 cal/hr)
Running/jogging (5 mph)32 mins(590 cal/hr)
Bicycling (>10 mph)32 mins(590 cal/hr)
Exercise profile for 179g (6.31 oz) of Applebee's 9 oz sirloin steak

How to cite this food as a source in academic or research papers

To cite the nutritional data on this page as a source, simply pick which citation style you would like to use below and cut and paste the text or HTML provided into your editor.

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USDA SR23 2010 Nutritional Data on "APPLEBEE'S, 9 oz house sirloin steak" Ed. SkipThePie 2011. 24 Aug 2019

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