Tri Tip Nutrition Facts: What’s in Your Beef?


If you’re a fan of grilled meats, chances are you’ve heard of tri-tip. It’s a cut of beef that’s gained much popularity in recent years thanks to its versatility and delicious flavor. Whether cooking it up for a family barbecue or enjoying it at your favorite steakhouse, tri-tip is a staple in many cuisines.

But have you ever wondered about the nutritional value of this tasty cut of beef?

As someone always trying to make healthier choices, I was curious about the tri-tip nutrition facts and how they fit into a balanced diet. In this article, we’ll take a closer look at the nutritional content of tri-tip, the health benefits it provides, and any concerns you should be aware of.

So, if you’re ready to learn more about the nutritional profile of tri-tip, let’s dive in!

Nutritional Content of Tri Tip

So, what exactly is in tri-tip? Let’s break down the nutritional content. First, it’s important to note that the serving size of tri-tip is about 3 ounces, roughly the size of a deck of cards.

In that 3-ounce serving, you’ll find:

  • Calories: Depending on the tri-tip cut and its preparation, a 3-ounce serving can range from 150 to 250 calories.
  • Macronutrients: Tri-tip is a good source of protein, with around 25 to 30 grams per 3-ounce serving. It also contains fat and some carbohydrates, although the amount will vary depending on the cut and preparation.
  • Micronutrients: Tri-tip contains various vitamins and minerals, including iron, zinc, and vitamin B12. These nutrients play important roles in maintaining a healthy body and can have benefits for everything from energy levels to immune function.

It’s worth noting that there are some differences in the nutritional content of lean vs. regular tri-tip cuts. Generally, leaner cuts will have fewer calories and less fat while still providing a good source of protein and micronutrients.

However, regular tri-tip cuts can still be enjoyed in moderation as part of a balanced diet. Tri-tip can be a nutritious addition to your meals if you’re mindful of portion sizes and preparation methods.

Health Benefits of Tri Tip

NutrientAmount per 3 oz (85g) serving
Total fat9.4g
Total Carbohydrates0g
Vitamin B122.5mcg

Now that we’ve covered the nutritional content of tri tip, let’s talk about some of the health benefits it can provide. One of the most notable benefits of tri tip is its high protein content.

I find this particularly appealing as someone who likes to stay active and maintain muscle mass. Protein is essential for building and repairing muscle tissue, and a 3-ounce serving of tri-tip can provide up to 22 grams of protein.

This makes it a great option for anyone who wants to support their fitness goals or maintain healthy body composition.

In addition to protein, tri-tip is also a good source of iron. Iron is essential for healthy blood and oxygen transport throughout the body.

Without enough iron, you may experience fatigue, weakness, and other symptoms of anemia. A 3-ounce serving of tri tip can provide 1.4 milligrams of iron, depending on the cut and preparation.

Another key nutrient in tri-tip is zinc. Zinc is a mineral essential for immune system function, wound healing, and other processes in the body. A 3-ounce tri-tip can provide 5.9 milligrams of zinc, about 54% of the recommended daily intake for adults.

It’s worth noting that tri tip is also a good source of vitamin B12. Vitamin B12 is important for nerve function, energy production, and DNA synthesis, among other things.

A 3-ounce serving of tri tip can provide 1-2 micrograms of vitamin B12, around 40-80% of the recommended daily intake for adults.

Tri-tip packs a powerful punch for health benefits – from aiding in muscle growth and repair to supporting your immune system and maintaining energy levels. However, as with any food, you must eat tri-tip in moderation as part of an overall balanced diet for optimal nutrition.

Concerns about Tri Tip Nutrition

While tri tip can offer various nutritional benefits, there are also some potential concerns to be aware of. One of the biggest concerns is the fat content of some cuts of tri tip.

Depending on how it’s prepared, tri tip can be quite high in saturated fat, a type of fat linked to an increased risk of heart disease and other health problems. As someone who cares about my heart health, this is something that I keep in mind when choosing how to prepare and serve tri tip.

Another concern with tri tip is the potential for overconsumption of protein. While protein is important for muscle growth and repair, consuming too much protein can put extra strain on the kidneys and other organs.

As with any nutrient, it’s important to aim for a balanced intake and not go overboard.

Finally, it’s worth noting that tri tip is often served with high-calorie side dishes and sauces, which can add up quickly in terms of calories, fat, and sodium.

As someone who watches my weight and sodium intake, I choose side dishes and sauces that are lower in calories and salt when enjoying tri tip.

Tri-tip can be a delicious and nutritious addition to your dishes. However, it’s critical to make conscious decisions when preparing and serving it. To get the most out of this protein source while avoiding potential harm, balance your diet with adequate amounts of fat and other vitamins and select healthy sides and sauces.


Tri-tip can be a nutritious and tasty addition to your meals. It’s a good source of protein, iron, zinc, and vitamin B12 and can offer various health benefits when enjoyed in moderation as part of a balanced diet.

However, it’s important to be mindful of the potential concerns, such as the fat content of some cuts, the risk of overconsumption of protein, and the high-calorie side dishes and sauces often served with it.

By being aware of these concerns and making informed choices about preparing and serving tri-tip, you can enjoy its nutritional benefits while minimizing the risks.

Whether you love to stay active and build muscle or are just someone who appreciates a good steak, tri-tip can be a great option to add variety and flavor to your meals.

So go ahead and give it a try – your taste buds (and muscles) will thank you!

Bobby Johnson

When he's not writing about barbecue, you can find Bobby smoking meat for friends and family. He's been a backyard pitmaster for roughly half his life, and has worked with nearly every cut of meat. Not everyone has a hands-on guide to teach them BBQ, but that's what Bobby hopes to do with Electric Smoker HQ. He wants to help people create amazing food that they can be proud of.