Picanha vs Sirloin steak: Calories, Protein and Which to Choose
A side-by-side comparison of Picanha and Sirloin steak per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Picanha | Sirloin steak |
|---|---|---|
| kcal | 231 | 185 |
| Protein | 31.9 g | 29 g |
| Carbohydrates | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 11.3 g | 7 g |
| Sodium | 58 mg | 60 mg |
| Nutrient | Picanha | Sirloin steak |
|---|---|---|
| kcal | 347 | 278 |
| Protein | 47.8 g | 43.5 g |
| Carbohydrates | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 17 g | 10.5 g |
| Sodium | 87 mg | 90 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Picanha has 2.9 g more protein per 100 g.
- Sirloin steak has 46 fewer kcal per 100 g (20% less).
Swap equivalents
- 100 g of Picanha has the same calories as 125 g of Sirloin steak.
- For the protein in 100 g of Picanha, you need 110 g of Sirloin steak.
Frequently asked questions
Which is better: Picanha or Sirloin steak?
It depends on your goal. Per 100 g, Picanha has 231 kcal and 31.9 g of protein; Sirloin steak has 185 kcal and 29 g. Picanha has 2.9 g more protein per 100 g. Sirloin steak has 46 fewer kcal per 100 g (20% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Picanha for Sirloin steak?
Yes. To keep calories the same, swap 100 g of Picanha for about 125 g of Sirloin steak. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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