Beef and potatoes with cheese sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and indulgent dish combining tender beef and hearty potatoes, all smothered in a rich, creamy, and savory cheese sauce. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 1 lb beef sirloin or round steak, cut into 1-inch cubes - 1 tbsp olive oil - 2 cups diced potatoes - 2 tbsp butter - 2 tbsp all-purpose flour - 1.5 cups milk - 1.5 cups shredded cheddar cheese (or your favorite cheese) - 1/2 tsp garlic powder - Salt and black pepper to taste - Fresh chives or parsley, chopped, for garnish Instructions: 1. Heat olive oil in a large skillet over medium-high heat. Brown beef cubes on all sides. Remove beef and set aside. 2. Add diced potatoes to the skillet. Cook until tender, about 10-15 minutes. Remove potatoes and set aside. 3. In the same skillet, melt butter over medium heat. Whisk in flour and cook for 1 minute to create a roux. 4. Gradually whisk in milk. Cook, stirring constantly, until the sauce thickens. Reduce heat to low. 5. Stir in shredded cheese and garlic powder until the cheese is melted and smooth. Season with salt and pepper. 6. Return beef and potatoes to the skillet with the cheese sauce. Stir to coat everything evenly. Heat through gently. 7. Garnish with fresh chives or parsley and serve hot.
Per 100g reference serving, Beef and potatoes with cheese sauce provides 126 kcal of energy, 8.15g protein (26% of calories), 11.1g total carbohydrates (35% of calories, including 0.9g dietary fiber and 0.48g sugars), and 5.6g total fat (39% of calories).
Vitamins Profile in Beef and potatoes with cheese sauce (Per 100g)
Track how Beef and potatoes with cheese sauce contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 3.7 mg | 4.1% DV |
| Vitamin D (D2 + D3) | 0.3 µg | 1.5% DV |
| Vitamin B12 (Cobalamin) | 0.34 µg | 14.2% DV |
| Vitamin A (RAE) | 23 µg | 2.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.09 mg | 0.6% DV |
| Vitamin K (Phylloquinone) | 1.5 µg | 1.2% DV |
| Vitamin B1 (Thiamin) | 0.069 mg | 5.8% DV |
| Vitamin B2 (Riboflavin) | 0.102 mg | 7.8% DV |
| Vitamin B3 (Niacin) | 1.45 mg | 9.1% DV |
| Vitamin B6 (Pyridoxine) | 0.199 mg | 11.7% DV |
| Total Folate (Vitamin B9) | 9 µg | 2.2% DV |
| Folate (Dietary Folate Equivalents) | 9 µg | 2.2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 24.4 mg | 4.4% DV |
| Preformed Retinol | 23 µg | 2.6% DV |
| Beta-Carotene | 8 µg | 0.2% DV |
| Lutein + Zeaxanthin | 4 µg | 0% DV |
Minerals & Electrolytes in Beef and potatoes with cheese sauce (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.61 mg | 3.4% DV |
| Calcium (Ca) | 94 mg | 7.2% DV |
| Magnesium (Mg) | 18 mg | 4.3% DV |
| Potassium (K) | 233 mg | 5% DV |
| Zinc (Zn) | 1.23 mg | 11.2% DV |
| Selenium (Se) | 6.6 µg | 12% DV |
| Phosphorus (P) | 112 mg | 9% DV |
| Copper (Cu) | 0.097 mg | 10.8% DV |
| Sodium (Na) | 316 mg | 13.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.07 g | 4.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.396 g | 2.8% DV |
| Monounsaturated Fat (MUFA) | 1.9 g | 6.3% DV |
| Polyunsaturated Fat (PUFA) | 0.472 g | 2.4% DV |
| Saturated Fat (SFA) | 2.8 g | 14% DV |
| Dietary Cholesterol | 24 mg | 8% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Beef and potatoes with cheese sauce contains 126 calories (kcal), 8.15g of protein, 11.1g of carbohydrates (0.9g fiber, 0.48g total sugars), and 5.6g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef and potatoes with cheese sauce has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 1.55 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef and potatoes with cheese sauce: Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beef and potatoes with cheese sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.