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Nutritional Info: T.G.I. FRIDAY'S, classic sirloin steak

The USDA reference number for this food is: 36011
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 T.G.I. FRIDAY'S, classic sirloin steak

Nutrition Facts

Serving Size: 1 serving (184g or 6.5 oz)

Amount Per Serving



Calories from Fat 115

% Daily Value*


Total Fat

Saturated Fat 5g26%
Trans Fat 1g





Total Carbohydrate

Dietary Fiber 0g~
Sugars 0g


Vitamin A~ · Vitamin C~
Calcium1% · Iron28%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.


Fire Grill Sirloin Steak with Cream Sauce
Fire Grill Sirloin Steak with Cream Sauce

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Serving Size: 1 serving (184g or 6.5 oz)
Total Calories340 kcal1424 kJ17%
from Carbs0 kcal0 kJ
from Fat115.1 kcal481.54 kJ
from Protein225.3 kcal942.61 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 184 grams of T.G.I. FRIDAY'S, classic sirloin steak

Vitamin Content

Vitamin Content

Serving Size: 1 serving (184g or 6.5 oz)
Vitamin A ~
Vitamin B6 0.83352 mg 42%
Vitamin B12 7.36 mcg 123%
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 0.19688 mg 13%
Riboflavin 0.49128 mg 29%
Niacin 11.6472 mg 58%
Pantothenic Acid 2.08472 mg 21%
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 184g (6.49 oz) of T.G.I. FRIDAY'S, classic sirloin steak contains. Vitamin RDI for 184 grams of T.G.I. FRIDAY'S, classic sirloin steak

Mineral Content

Mineral Content

Serving Size: 1 serving (184g or 6.5 oz)
Calcium 12.88 mg 1%
Iron 5.0416 mg 28%
Magnesium 49.68 mg 12%
Phosphorus 452.64 mg 45%
Potassium 702.88 mg 15%
Sodium 356.96 mg 16%
Zinc 9.9544 mg 66%
Copper 0.1932 mg 10%
Manganese 0.0368 mg 2%
Selenium 66.608 mcg 95%
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 184g (6.49 oz) of T.G.I. FRIDAY'S, classic sirloin steak contains. Mineral RDI for 184 grams of T.G.I. FRIDAY'S, classic sirloin steak

Protein and Amino Acids

Protein & Aminos

Serving Size: 1 serving (184g or 6.5 oz)

Essential Aminos

Histidine2.13808 g305%
Isoleucine2.79496 g200%
Leucine4.77848 g175%
Lysine4.90176 g233%
Methionine1.50328 g
Phenylalanine2.38648 g
Threonine2.63488 g251%
Tryptophan0.7544 g269%
Valine2.91272 g160%

Non-essential Aminos

Arginine3.94864 g
Alanine3.36168 g
Aspartate5.39488 g
Cystine0.60352 g
Glutamate8.88536 g
Glycine2.70296 g
Proline2.37544 g
Serine2.14728 g
Tyrosine2.06632 g
Methionine + Cystine† 2.1068 g 201
Phenylalanine + Tyrosine† 4.4528 g 424
* 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 T.G.I. FRIDAY'S, classic 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 184g (6.49 oz) of T.G.I. FRIDAY'S, classic 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 184g (6.49 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 184 grams of T.G.I. FRIDAY'S, classic sirloin steak

Carbohydrate Content


Serving Size: 1 serving (184g or 6.5 oz)
Total Carbohydrates0g0%
Dietary Fiber~~
~Data not available for tilde (~) items.
184g (6.49 oz) grams of T.G.I. FRIDAY'S, classic 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 184 grams of T.G.I. FRIDAY'S, classic sirloin steak contributes

Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 serving (184g or 6.5 oz)
Total Fat12.788g20%
Total Omega-3 Fatty Acids0.0644g
Total Omega-6 Fatty Acids0.85744g
Total Trans Fatty Acids0.5428g
Total Trans-monoenoic Fatty Acids0.48024g
Total Trans-polyenoic Fatty Acids0.06256g

Total Saturated Fats (Bad Fats)

Arachidic Acid   [Eicosanoic Acid]0.01104g
Behenic Acid   [Docosanoic Acid]0.00184g
Butyric Acid   [Butanoic Acid]~
Capric Acid   [Decanoic Acid]0.00736g
Caproic Acid   [Hexanoic Acid]0g
Caprylic Acid   [Octanoic Acid]0.00184g
Lauric Acid   [Dodecanoic Acid]0.0092g
Lignoceric Acid   [Tetracosanoic Acid]0.00184g
Margaric Acid   [Heptadecanoic Acid]0.15272g
Myristic Acid   [Tetradecanoic Acid]0.32568g
Palmitic Acid   [Hexadecanoic Acid]2.92744g
Pentadecanoic Acid   [Pentadecanoic Acid]0.0552g
Stearic Acid   [Octadecanoic Acid]1.73144g
Tridecanoic Acid   [Tridecanoic Acid]~

Total Monounsaturated Fat (Good Fats)

16:1 c0.3772g
16:1 t0.03864g
18:1 c4.46384g
18:1 t0.4416g
18:1-11t (18:1t n-7)~
22:1 c0g
22:1 t0g
Erucic Acid   [Docosenoic Acid]0g
Gadoleic Acid   [Eicosenoic Acid]0.03128g
Heptadecenoic Acid   [Heptadecenoic Acid]0.00368g
Myristoleic Acid   [Tetradecenoic Acid]0.06072g
Nervonic Acid   [Cis-Tetracosenoic Acid]0.00184g
Oleic Acid   [Octadecenoic Acid]4.90544g
Palmitoleic Acid   [Hexadecenoic Acid]0.41584g
Pentadecenoic Acid   [Pentadecenoic Acid]0g

Total Polyunsaturated Fat (Good Fats)

18:2 CLAs0.05152g
18:2 i~
18:2 n-6 c,c0.6164g
18:2 t not further defined0.06256g
18:2 t,t~
20:3 n-30.00184g
20:3 n-60.0368g
20:4 n-6~
Alpha-Linolenic Acid0.04048g
Arachidonic Acid   [Eicosatetraenoic Acid]0.12696g
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.03128g
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.00552g
Eicosadienoic Acid   [Eicosadienoic Acid]0.00736g
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.03864g
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.00368g
Linoleic Acid   [Octadecadienoic Acid]0.73048g
Linolenic Acid   [Octadecatrienoic Acid]0.04416g
Parinaric Acid   [Octadecatetraenoic Acid]0.00184g
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.01472g
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 T.G.I. FRIDAY'S, classic 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 184 grams of T.G.I. FRIDAY'S, classic 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 serving (184g or 6.5 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 T.G.I. FRIDAY'S, classic sirloin steak:

T.G.I. FRIDAY'S, classic sirloin steak is an excellent source of Vitamin B6, Vitamin B12, Riboflavin, Niacin, Pantothenic Acid, Iron, Phosphorus, Zinc, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

T.G.I. FRIDAY'S, classic sirloin steak is a good source of Thiamin, Magnesium, Potassium, Sodium and Copper. 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 3
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 340 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 340 calories contained in 184g (6.49 oz)g of T.G.I. FRIDAY'S, classic 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 340 calories
Stretching1 hour 53 mins(180 cal/hr)
Walking (3.5 mph)1 hour 13 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 10 mins(290 cal/hr)
Dancing1 hour 2 mins(330 cal/hr)
Light gardening/yard work1 hour 2 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 2 mins(330 cal/hr)
Hiking55 mins(370 cal/hr)
Amount of Vigorous exercise to burn 340 calories
Weight lifting (vigorous effort)46 mins(440 cal/hr)
Heavy yard work (chopping wood)46 mins(440 cal/hr)
Basketball (vigorous)46 mins(440 cal/hr)
Walking (4.5 mph)44 mins(460 cal/hr)
Aerobics43 mins(480 cal/hr)
Swimming (slow freestyle laps)40 mins(510 cal/hr)
Running/jogging (5 mph)35 mins(590 cal/hr)
Bicycling (>10 mph)35 mins(590 cal/hr)
Exercise profile for 184g (6.49 oz) of T.G.I. FRIDAY'S, classic sirloin steak

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USDA SR23 2010 Nutritional Data on "T.G.I. FRIDAY'S, classic sirloin steak" Ed. SkipThePie 2011. 16 Dec 2018

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