Calories in Beef, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; cheese sauce
Generic food Meals and Dishes
Beef, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; cheese sauce contains 143 kcal per 100 g. A typical serving of 1 cup (249 g) provides about 356 kcal.
Roughly 44% of its calories come from carbohydrates, with 33% from fat and 23% from protein (estimated with general energy factors).
That is close to the median for meat mixed dishes on FoodFactly (137 kcal per 100 g).
100 g provides 17% of the Daily Value for selenium, 13% of the Daily Value for Vitamin B12 and 13% of the Daily Value for Folate (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 143 kcal | |
| Total fat C | 5.2 g | 7% |
| Saturated fat C | 2.6 g | 13% |
| Cholesterol C | 22 mg | 7% |
| Sodium C | 302 mg | 13% |
| Total carbohydrates C | 15.8 g | 6% |
| Dietary fiber C | 0.7 g | 3% |
| Total sugars C | 0.5 g | |
| Protein C | 8.2 g | 16% |
| Vitamin A C | 24 µg | 3% |
| Vitamin C C | 0.8 mg | 0.9% |
| Vitamin D C | 0.3 µg | 2% |
| Vitamin E C | 0.11 mg | 0.7% |
| Vitamin K C | 3.8 µg | 3% |
| Thiamin (B1) C | 0.097 mg | 8% |
| Riboflavin (B2) C | 0.1 mg | 8% |
| Niacin (B3) C | 1.5 mg | 10% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 51 µg | 13% |
| Vitamin B12 C | 0.31 µg | 13% |
| Choline C | 20.5 mg | 4% |
| Calcium C | 90 mg | 7% |
| Iron C | 1 mg | 6% |
| Magnesium C | 17 mg | 4% |
| Phosphorus C | 113 mg | 9% |
| Potassium C | 119 mg | 3% |
| Zinc C | 1.3 mg | 12% |
| Copper C | 0.054 mg | 6% |
| Selenium C | 9.2 µg | 17% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 23%
- Carbohydrates 44%
- Fat 33%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Fiber0.7 gbelow the median for meat mixed dishes (median 0.9 g)
- Sugars0.5 gin the lowest quarter of meat mixed dishes (median 1.3 g)
- Fat5.2 gbelow the median for meat mixed dishes (median 6.8 g)
- Saturated fat2.6 gabove the median for meat mixed dishes (median 2 g)
- Sodium302 mgin the lowest quarter of meat mixed dishes (median 319 mg)
- Protein per 100 kcal5.7 gprotein density, useful for comparing foods with different calorie levels
- Water69.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.8 g |
|---|---|
| Polyunsaturated fat C | 0.48 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.4 g |
| SFA 4:0 C | 0.1 g |
| SFA 6:0 C | 0.052 g |
| SFA 8:0 C | 0.028 g |
| SFA 10:0 C | 0.062 g |
| SFA 12:0 C | 0.058 g |
| SFA 14:0 C | 0.36 g |
| SFA 16:0 C | 1.3 g |
| SFA 18:0 C | 0.58 g |
| MUFA 18:1 C | 1.6 g |
| PUFA 18:3 C | 0.07 g |
| PUFA 20:4 C | 0.003 g |
| MUFA 16:1 C | 0.14 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.002 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 30 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 103 µg |
| Retinol C | 21 µg |
| Carotene, alpha C | 6 µg |
| Cryptoxanthin, beta C | 11 µg |
Other components (8)
| Water C | 69.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 24 µg |
| Folate, food C | 10 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Beef
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken or turkey, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; cheese sauce | 142 | 8.1 g | 15.5 g | 5.2 g |
| Chicken or turkey, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; cheese sauce | 146 | 8.1 g | 16.7 g | 5.2 g |
| Beef and noodles with gravy | 139 | 7.7 g | 15.4 g | 5.1 g |
| Paella with seafood | 143 | 8 g | 16.4 g | 4.8 g |
| Fish, noodles, and vegetables excluding carrots, broccoli, and dark-green leafy; cheese sauce | 141 | 8.4 g | 15.3 g | 5.2 g |
| Beef and rice with cheese sauce | 142 | 8.1 g | 14.7 g | 5.4 g |
| Seafood paella, Puerto Rican style | 146 | 7.6 g | 15.7 g | 5.6 g |
| Beef and noodles with mushroom sauce | 136 | 7.5 g | 15 g | 5.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in beef?
100 g of beef has 143 kcal. 1 cup (249 g): about 356 kcal.
How much protein is in beef?
Beef contains 8.2 g of protein per 100 g (16% of the 50 g Daily Value), or 20.4 g in 1 cup (249 g). About 23% of its calories come from protein.
How many carbs are in beef?
Beef has 15.8 g of total carbohydrates per 100 g, including 0.7 g of fiber and 0.5 g of sugars.
How much fat is in beef?
Beef contains 5.2 g of fat per 100 g, of which 2.6 g is saturated (13% of the Daily Value).
What vitamins and minerals does beef contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (17% DV), Vitamin B12 (13% DV), Folate (B9) (13% DV) and zinc (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in beef?
100 g contains 302 mg of sodium, 13% of the 2,300 mg Daily Value.
Does beef have the same nutrition not specified and raw?
No. Per 100 g, beef, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; cheese sauce has 143 kcal, while beef, retail cuts, separable fat, raw has 674 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706625. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.