Calories in Beef steak with onions, Puerto Rican style
Generic food Meals and Dishes
Beef steak with onions, Puerto Rican style contains 321 kcal per 100 g. A typical serving of 1 cup (179 g) provides about 575 kcal.
Roughly 69% of its calories come from fat, with 26% from protein and 5% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in meat mixed dishes on FoodFactly, where the median is 137 kcal per 100 g across 233 foods.
100 g provides 93% of the Daily Value for Vitamin B12, 36% of the Daily Value for selenium and 30% of the Daily Value for zinc.
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 | 321 kcal | |
| Total fat C | 24.1 g | 31% |
| Saturated fat C | 6.3 g | 31% |
| Cholesterol C | 62 mg | 21% |
| Sodium C | 999 mg | 43% |
| Total carbohydrates C | 3.9 g | 1% |
| Dietary fiber C | 0.7 g | 3% |
| Total sugars C | 1.6 g | |
| Protein C | 20.9 g | 42% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 2.2 mg | 2% |
| Vitamin D C | 0.2 µg | 1% |
| Vitamin E C | 3 mg | 20% |
| Vitamin K C | 2.4 µg | 2% |
| Thiamin (B1) C | 0.087 mg | 7% |
| Riboflavin (B2) C | 0.16 mg | 13% |
| Niacin (B3) C | 3 mg | 19% |
| Vitamin B6 C | 0.33 mg | 20% |
| Folate (B9) C | 12 µg | 3% |
| Vitamin B12 C | 2.2 µg | 93% |
| Choline C | 79.3 mg | 14% |
| Calcium C | 17 mg | 1% |
| Iron C | 2 mg | 11% |
| Magnesium C | 23 mg | 5% |
| Phosphorus C | 191 mg | 15% |
| Potassium C | 352 mg | 7% |
| Zinc C | 3.3 mg | 30% |
| Copper C | 0.096 mg | 11% |
| Selenium C | 19.8 µg | 36% |
% 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 26%
- Carbohydrates 5%
- Fat 69%
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
- Protein20.9 gin the top quarter of meat mixed dishes (median 8.2 g)
- Fiber0.7 gbelow the median for meat mixed dishes (median 0.9 g)
- Sugars1.6 gabove the median for meat mixed dishes (median 1.3 g)
- Fat24.1 gin the top quarter of meat mixed dishes (median 6.8 g)
- Saturated fat6.3 gin the top quarter of meat mixed dishes (median 2 g)
- Sodium999 mgin the top quarter of meat mixed dishes (median 319 mg)
- Protein per 100 kcal6.5 gprotein density, useful for comparing foods with different calorie levels
- Water46.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 8.5 g |
|---|---|
| Polyunsaturated fat C | 6.9 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 6.7 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.03 g |
| SFA 12:0 C | 0.02 g |
| SFA 14:0 C | 0.36 g |
| SFA 16:0 C | 4.2 g |
| SFA 18:0 C | 1.6 g |
| MUFA 18:1 C | 7.8 g |
| PUFA 18:3 C | 0.25 g |
| PUFA 20:4 C | 0.03 g |
| MUFA 16:1 C | 0.61 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.055 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.012 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 3 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 46.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 12 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Topping from meat pizza | 321 | 19.2 g | 5.7 g | 24.5 g |
| Meat loaf, Puerto Rican style | 325 | 19.8 g | 10.7 g | 22 g |
| Topping from meat and vegetable pizza | 299 | 17.6 g | 7.7 g | 22 g |
| Ham croquette | 273 | 18 g | 2.6 g | 20.7 g |
| Double cheeseburger, on wheat bun, 2 large patties | 296 | 20.5 g | 8.8 g | 19.4 g |
| Beef wellington | 368 | 19.2 g | 10.2 g | 27.4 g |
| Fish, salmon cake or patty | 285 | 16.1 g | 4.5 g | 22.1 g |
| Chicken kiev | 280 | 21.3 g | 5.5 g | 19.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706754. 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.