Per 100g cooked Sirloin steak

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Nutrient                    Amount​

Calories                    200–240 kcal

Protein                      26–30 g

Fat                             10–15 g

Saturated Fat            4–6

Carbohydrates          0 g

Sugar                         0 g

Iron                            2.2–2.8 mg

Zinc                            4–5 mg

Vitamin B12              2–3 mcg

Sodium     50–75 mg (before seasoning)

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Typical Braai Portion Sizes

​​​Portion Size                   Calories

200 g steak                    400-480 kcal

300 g steak                    600-720 kcal

500 g steak                    1000-1200 kcal

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Portion Size                   Protein

200 g steak                    52–60 g

300 g steak                    78–90 g

500 g steak                    130–150 g

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Why Sirloin is Popular for a Braai

• Leaner than ribeye or T-bone

• High protein for muscle growth and recovery

• Good balance of tenderness and flavour

• Excellent for weight-loss meal plans when portions are controlled

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Health Benefits​

High Protein

Supports:

• Muscle maintenance

• Fat loss

• Satiety (keeps you fuller longer)

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Rich in Iron

Helps with:

• Energy levels

• Oxygen transport

• Red blood cell production

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Loaded with B Vitamins

Especially:

• Vitamin B12

• Niacin (B3)

• B6

These help with metabolism and energy production.

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Charkii Braai Cooking Impact

Cooking over open flame:

• Adds smoky flavour without extra carbs

• Keeps carbs at zero unless sugary marinades are used

• Excess fat drips away during grilling

However:

• Heavy oil basting, butter, or sweet sauces can significantly increase calories

• Burning/charring meat excessively may create unhealthy compounds, so medium heat is best

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Weight-Loss Friendly Braai Portion Guide

​Best Serving Size

• 200–250 g sirloin steak

• Add grilled vegetables or salad

• Limit garlic bread, chips, creamy sauces, and sugary marinades

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Great Low-Calorie Braai Sides

• Grilled asparagus

• Mushrooms

• Corn (moderate portions)

• Mixed peppers

• Tomato & onion relish

• Braaied broccoli or zucchini

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Simple Healthy Charkii Sirloin Seasoning

• Coarse salt

• Black pepper

• Garlic

• Smoked paprika

• Rosemary

• Small drizzle of olive oil

This keeps the steak flavourful without adding many calories.​​