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.
Frequently asked questions
How many calories are in beef steak with onions?
100 g of beef steak with onions has 321 kcal. 1 cup (179 g): about 575 kcal.
Is beef steak with onions high in protein?
Beef steak with onions contains 20.9 g of protein per 100 g (42% of the 50 g Daily Value), or 37.4 g in 1 cup (179 g). About 26% of its calories come from protein. Compared with other meat mixed dishes, that is among the highest quarter (median 8.2 g).
How many carbs are in beef steak with onions?
Beef steak with onions has 3.9 g of total carbohydrates per 100 g, including 0.7 g of fiber and 1.6 g of sugars.
How much fat is in beef steak with onions?
Beef steak with onions contains 24.1 g of fat per 100 g, of which 6.3 g is saturated (31% of the Daily Value).
What vitamins and minerals does beef steak with onions contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (93% DV), selenium (36% DV), zinc (30% DV), Vitamin E (20% DV) and Vitamin B6 (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in beef steak with onions?
100 g contains 999 mg of sodium, 43% of the 2,300 mg Daily Value.
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 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.