Verdict
In 150 g, picanha with its fat cap has 434 kcal vs 293 kcal for top sirloin, with 29.2 g of fat vs 12 g. Top sirloin also delivers more protein (43.5 g vs 39.6 g). In other words, it's the lean cut of the barbecue. But you can bring them closer: trimming picanha's fat cap after grilling removes a good part of the fat.
When to choose Picanha
- It's barbecue day and you want the flavor: trim the fat cap on your plate.
- You're bulking and the extra calories are welcome.
When to choose Top sirloin (alcatra)
- You want lots of protein with little fat — top sirloin is one of the leanest beef cuts.
- You're in a deficit and don't want to give up red meat.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.