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Nutritional Info: DENNY'S, top sirloin steak

The USDA reference number for this food is: 36615
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 DENNY'S, top sirloin steak

Nutrition Facts

Serving Size: 1 steak (107g or 3.8 oz)

Amount Per Serving



Calories from Fat 71

% Daily Value*


Total Fat

Saturated Fat 3g14%
Trans Fat 0g





Total Carbohydrate

Dietary Fiber 0g~
Sugars 0g


Vitamin A~ · Vitamin C~
Calcium1% · Iron19%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.


Top Sirloin Steak with fried onion ring
Top Sirloin Steak with fried onion ring

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Serving Size: 1 steak (107g or 3.8 oz)
Total Calories195 kcal815 kJ10%
from Carbs0.6 kcal2.51 kJ
from Fat70.7 kcal295.74 kJ
from Protein123.7 kcal517.53 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 107 grams of DENNY'S, top sirloin steak

Vitamin Content

Vitamin Content

Serving Size: 1 steak (107g or 3.8 oz)
Vitamin A ~
Vitamin B6 0.65591 mg 33%
Vitamin B12 2.889 mcg 48%
Vitamin B12, Added ~
Vitamin C ~
Vitamin D ~
Vitamin D2 ~
Vitamin D3 ~
Vitamin D (D2 + D3) ~
Vitamin E (Alpha-tocopherol) ~
Vitamin E, Added ~
Vitamin K 1.07 mcg 1%
Thiamin 0.0535 mg 4%
Riboflavin 0.2354 mg 14%
Niacin 5.6817 mg 28%
Pantothenic Acid 0.7918 mg 8%
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 107g (3.77 oz) of DENNY'S, top sirloin steak contains. Vitamin RDI for 107 grams of DENNY'S, top sirloin steak

Mineral Content

Mineral Content

Serving Size: 1 steak (107g or 3.8 oz)
Calcium 6.42 mg 1%
Iron 3.4989 mg 19%
Magnesium 25.68 mg 6%
Phosphorus 282.48 mg 28%
Potassium 364.87 mg 8%
Sodium 373.43 mg 16%
Zinc 5.6282 mg 38%
Copper 0.12626 mg 6%
Manganese 0.01819 mg 1%
Selenium 0 mcg 0%
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 107g (3.77 oz) of DENNY'S, top sirloin steak contains. Mineral RDI for 107 grams of DENNY'S, top sirloin steak

Protein and Amino Acids

Protein & Aminos

Serving Size: 1 steak (107g or 3.8 oz)

Essential Aminos

Histidine1.06037 g151%
Isoleucine1.49907 g107%
Leucine2.60224 g95%
Lysine2.16247 g103%
Methionine0.79287 g
Phenylalanine1.30647 g
Threonine1.46697 g140%
Tryptophan0.4066 g145%
Valine1.59537 g88%

Non-essential Aminos

Arginine2.11967 g
Alanine1.84147 g
Aspartate3.04094 g
Cystine0.2996 g
Glutamate4.89311 g
Glycine1.59537 g
Proline1.18877 g
Serine1.23157 g
Tyrosine1.06037 g
Methionine + Cystine† 1.09247 g 104
Phenylalanine + Tyrosine† 2.36684 g 225
* 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 DENNY'S, top 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 107g (3.77 oz) of DENNY'S, top 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 107g (3.77 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 107 grams of DENNY'S, top sirloin steak

Carbohydrate Content


Serving Size: 1 steak (107g or 3.8 oz)
Total Carbohydrates0.1498g0%
Dietary Fiber~~
~Data not available for tilde (~) items.
107g (3.77 oz) grams of DENNY'S, top sirloin steak contains 0.1498 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 107 grams of DENNY'S, top sirloin steak contributes

Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 steak (107g or 3.8 oz)
Total Fat7.8538g12%
Total Omega-3 Fatty Acids0.05243g
Total Omega-6 Fatty Acids0.60455g
Total Trans Fatty Acids0.29532g
Total Trans-monoenoic Fatty Acids0.26108g
Total Trans-polyenoic Fatty Acids0.03424g

Total Saturated Fats (Bad Fats)

Arachidic Acid   [Eicosanoic Acid]0.00749g
Behenic Acid   [Docosanoic Acid]0.00321g
Butyric Acid   [Butanoic Acid]~
Capric Acid   [Decanoic Acid]0.01391g
Caproic Acid   [Hexanoic Acid]~
Caprylic Acid   [Octanoic Acid]0.00107g
Lauric Acid   [Dodecanoic Acid]0.00535g
Lignoceric Acid   [Tetracosanoic Acid]0.00107g
Margaric Acid   [Heptadecanoic Acid]0.0749g
Myristic Acid   [Tetradecanoic Acid]0.1605g
Palmitic Acid   [Hexadecanoic Acid]1.5408g
Pentadecanoic Acid   [Pentadecanoic Acid]0.02782g
Stearic Acid   [Octadecanoic Acid]0.93518g
Tridecanoic Acid   [Tridecanoic Acid]~

Total Monounsaturated Fat (Good Fats)

16:1 c0.20651g
16:1 t0.02033g
18:1 c2.50915g
18:1 t0.24075g
18:1-11t (18:1t n-7)~
22:1 c0.00321g
22:1 t0g
Erucic Acid   [Docosenoic Acid]0.00321g
Gadoleic Acid   [Eicosenoic Acid]0.0214g
Heptadecenoic Acid   [Heptadecenoic Acid]0.00214g
Myristoleic Acid   [Tetradecenoic Acid]0.03424g
Nervonic Acid   [Cis-Tetracosenoic Acid]0.00107g
Oleic Acid   [Octadecenoic Acid]2.7499g
Palmitoleic Acid   [Hexadecenoic Acid]0.22684g
Pentadecenoic Acid   [Pentadecenoic Acid]0g

Total Polyunsaturated Fat (Good Fats)

18:2 CLAs0.02889g
18:2 i~
18:2 n-6 c,c0.45796g
18:2 t not further defined0.03424g
18:2 t,t~
20:3 n-30.00107g
20:3 n-60.02461g
20:4 n-6~
Alpha-Linolenic Acid0.03638g
Arachidonic Acid   [Eicosatetraenoic Acid]0.08453g
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.0214g
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.00321g
Eicosadienoic Acid   [Eicosadienoic Acid]0.00535g
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.02568g
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.00214g
Linoleic Acid   [Octadecadienoic Acid]0.52002g
Linolenic Acid   [Octadecatrienoic Acid]0.03852g
Parinaric Acid   [Octadecatetraenoic Acid]0.00107g
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.0107g
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 DENNY'S, top 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 107 grams of DENNY'S, top 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 (107g or 3.8 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 DENNY'S, top sirloin steak:

DENNY'S, top sirloin steak is an excellent source of Vitamin B6, Vitamin B12, Niacin, Phosphorus, Zinc and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

DENNY'S, top sirloin steak is a good source of Riboflavin, Iron and Sodium. 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) 50
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 99
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 195 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 195 calories contained in 107g (3.77 oz)g of DENNY'S, top 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 195 calories
Stretching1 hour 5 mins(180 cal/hr)
Walking (3.5 mph)42 mins(280 cal/hr)
Bicycling (<10 mph)40 mins(290 cal/hr)
Dancing35 mins(330 cal/hr)
Light gardening/yard work35 mins(330 cal/hr)
Golf (walking and carrying clubs)35 mins(330 cal/hr)
Hiking32 mins(370 cal/hr)
Amount of Vigorous exercise to burn 195 calories
Weight lifting (vigorous effort)27 mins(440 cal/hr)
Heavy yard work (chopping wood)27 mins(440 cal/hr)
Basketball (vigorous)27 mins(440 cal/hr)
Walking (4.5 mph)25 mins(460 cal/hr)
Aerobics24 mins(480 cal/hr)
Swimming (slow freestyle laps)23 mins(510 cal/hr)
Running/jogging (5 mph)20 mins(590 cal/hr)
Bicycling (>10 mph)20 mins(590 cal/hr)
Exercise profile for 107g (3.77 oz) of DENNY'S, top sirloin steak

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

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USDA SR23 2010 Nutritional Data on "DENNY'S, top sirloin steak" Ed. SkipThePie 2011. 14 Oct 2019

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