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 |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 70.6 mg | 23% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 470.6 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 Stir fried beef and green onion
Stir-fried beef and green onion is a popular dish in East Asian cuisine, particularly Chinese and Korean culinary traditions. This quick, flavorful dish combines tender strips of beef with the bright, aromatic flavor of green onions, typically seasoned with soy sauce, garlic, and ginger. Nutritionally, it offers a high-protein content from the beef, moderate fats (including essential amino acids), and a boost of vitamins like vitamin K and vitamin C from the green onions. It is also a source of essential minerals such as iron and zinc, vital for energy production and immune support.
Health Benefits
- Rich in protein from beef, which supports muscle repair and overall body function (30-40g protein per 3-ounce cooked beef serving).
- Excellent source of iron from beef, important for oxygen transport and preventing iron-deficiency anemia (2.1mg per 3-ounce cooked serving).
- Green onions provide antioxidants such as vitamin C, which helps boost immunity and promotes skin health (5.1mg vitamin C per 100g).
- Contains zinc in beef, crucial for wound healing and metabolic function (4.5mg per 3-ounce cooked serving).
- Green onions supply vitamin K, which supports bone health and proper blood clotting (207mcg vitamin K per 100g).
Dietary Considerations
Selection and Storage
Refrigerate leftovers in an airtight container within 2 hours of cooking and consume within 3-4 days. Reheat thoroughly before eating to ensure food safety.
Common Questions About Stir fried beef and green onion Nutrition
Is stir-fried beef and green onion high in protein?
Yes, stir-fried beef and green onion is high in protein due to the beef. A typical 3-ounce serving of cooked beef contains about 22-24 grams of protein, making it an excellent option for individuals looking to increase their protein intake.
Can I eat stir-fried beef and green onion on a keto diet?
Yes, stir-fried beef and green onion is keto-friendly as it is low in carbohydrates. Beef contains no carbs, and green onions have approximately 1 gram of net carbs per tablespoon, making this dish suitable for a keto diet when prepared without added sugar or high-carb sauces.
What are the health benefits and concerns of stir-fried beef and green onion?
Beef is rich in iron, zinc, and B vitamins, which support energy production and immune function. Green onions add vitamin C and antioxidants. However, health concerns arise if the dish contains excessive sodium from soy sauce or other seasonings, so opt for low-sodium alternatives when cooking.
What is a recommended portion size for stir-fried beef and green onion?
A recommended portion size for stir-fried beef is around 3-4 ounces of beef per person, paired with about 1/3 cup of green onions. This balances protein intake while keeping calories in check, as 3 ounces of cooked beef contains approximately 250 calories, depending on the cut.
How does stir-fried beef and green onion compare to stir-fried chicken and broccoli?
Stir-fried beef and green onion typically has more iron and protein due to the beef, while stir-fried chicken and broccoli offers lower fat content and added fiber from broccoli. Both are nutritious and can be adjusted to fit dietary preferences. Consider using leaner cuts of beef or skinless chicken for healthier options.
