1 serving (200 grams) contains 250 calories, 20.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
295.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 22% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 71.0 mg | 23% | |
| Sodium | 710.1 mg | 30% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 4.7 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.3 mg | 3% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 473.4 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Minced beef with onions in sauce
Minced beef with onions in sauce is a versatile dish common in European and Western cuisines, often featured in traditional English recipes like cottage pie or as a topping for mashed potatoes. This dish combines ground beef, which is a rich source of protein, with onions, known for their natural sweetness and subtle flavor. While the nutritional profile can vary depending on the preparation, minced beef is high in protein (around 26g per 100g of cooked beef) and provides essential nutrients such as iron, zinc, and B vitamins. Onions contribute antioxidants, particularly quercetin. The sauce, which might include stock and other seasonings, adds moisture and flavor but may increase sodium content depending on its preparation. When made with lean beef and minimal additives, this dish can form part of a nutrient-dense, well-rounded meal.
Health Benefits
- High protein content (approximately 26g per 100g of cooked beef) aids in muscle repair and maintenance.
- Rich in iron, particularly heme iron from beef, which supports oxygen transport and reduces the risk of anemia.
- Contains zinc, which is essential for immune function and wound healing.
- Onions are a source of antioxidants like quercetin, which may support anti-inflammatory processes.
- Provides B vitamins (like B12), supporting energy metabolism and neurological health.
Dietary Considerations
Selection and Storage
Store any leftovers in an airtight container and refrigerate for up to 3 days. Reheat thoroughly before consuming, or freeze for up to 3 months for extended storage.
Common Questions About Minced beef with onions in sauce Nutrition
Is minced beef with onions in sauce high in protein?
Yes, minced beef is an excellent source of protein. On average, a 100g serving of minced beef with onions in sauce contains approximately 20-25g of protein, making it a great choice for muscle repair and growth. The specific protein content can vary depending on the fat content of the beef and the recipe for the sauce.
Can I eat minced beef with onions in sauce on a keto diet?
Yes, minced beef with onions in sauce can be keto-friendly if prepared without high-carb ingredients like flour or sugar in the sauce. Beef is naturally low in carbohydrates, and onions contain roughly 9g of carbs per 100g, so portion size and sauce ingredients are key to staying within keto macros.
Are there any health concerns with consuming minced beef with onions in sauce?
Minced beef with onions in sauce can be part of a healthy diet, but be mindful of saturated fat and salt content, especially if using higher-fat beef or pre-made sauces containing added sodium. Consuming too much saturated fat may contribute to heart health concerns, so opt for lean beef and check sauce labels for salt levels.
How much minced beef with onions in sauce should I serve per person?
For a balanced meal, a serving size of 120-150g of minced beef with onions in sauce is recommended. This amount typically provides sufficient protein while leaving room for sides like vegetables or whole grains to complete the meal. Customize portion sizes based on individual dietary needs.
Is minced beef with onions in sauce healthier than spaghetti bolognese?
Minced beef with onions in sauce can be healthier than spaghetti bolognese if it’s made without pasta and with lean beef. Bolognese typically includes pasta, which adds significant carbohydrates, whereas minced beef with onions in sauce (with minimal added starches) can be a lower-carb alternative suitable for those monitoring carb intake.
