Beef and rice with cheese sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and indulgent dish combining tender beef and fluffy rice, all smothered in a rich, creamy, and savory cheese sauce. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 1 lb ground beef - 1 tbsp olive oil - 2 cups cooked white rice - 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. Add ground beef and cook, breaking it up, until browned. Drain excess fat. Remove beef and set aside. 2. In the same skillet, melt butter over medium heat. Whisk in flour and cook for 1 minute to create a roux. 3. Gradually whisk in milk. Cook, stirring constantly, until the sauce thickens. Reduce heat to low. 4. Stir in shredded cheese and garlic powder until the cheese is melted and smooth. Season with salt and pepper. 5. Return beef to the skillet. Add cooked rice and stir to coat everything evenly in the cheese sauce. Heat through gently. 6. Garnish with fresh chives or parsley and serve hot.
Per 100g reference serving, Beef and rice with cheese sauce provides 142 kcal of energy, 8.08g protein (23% of calories), 14.7g total carbohydrates (42% of calories, including 0.4g dietary fiber and 0.16g sugars), and 5.35g total fat (35% of calories).
Vitamins Profile in Beef and rice with cheese sauce (Per 100g)
Track how Beef and rice 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) | 0.3 mg | 0.3% DV |
| Vitamin B12 (Cobalamin) | 0.65 µg | 27.1% DV |
| Vitamin A (RAE) | 16 µg | 1.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.14 mg | 0.9% DV |
| Vitamin K (Phylloquinone) | 0.8 µg | 0.7% DV |
| Vitamin B1 (Thiamin) | 0.094 mg | 7.8% DV |
| Vitamin B2 (Riboflavin) | 0.069 mg | 5.3% DV |
| Vitamin B3 (Niacin) | 1.96 mg | 12.2% DV |
| Vitamin B6 (Pyridoxine) | 0.121 mg | 7.1% DV |
| Total Folate (Vitamin B9) | 29 µg | 7.2% DV |
| Folate (Dietary Folate Equivalents) | 46 µg | 11.5% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 20.6 mg | 3.7% DV |
| Preformed Retinol | 10 µg | 1.1% DV |
| Beta-Carotene | 56 µg | 1.6% DV |
| Alpha-Carotene | 1 µg | 0.1% DV |
| Beta-Cryptoxanthin | 13 µg | 2.2% DV |
| Lutein + Zeaxanthin | 40 µg | 0.4% DV |
| Lycopene | 28 µg | 0.3% DV |
Minerals & Electrolytes in Beef and rice 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) | 1.35 mg | 7.5% DV |
| Calcium (Ca) | 33 mg | 2.5% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 106 mg | 2.3% DV |
| Zinc (Zn) | 1.75 mg | 15.9% DV |
| Selenium (Se) | 8.5 µg | 15.5% DV |
| Phosphorus (P) | 79 mg | 6.3% DV |
| Copper (Cu) | 0.066 mg | 7.3% DV |
| Sodium (Na) | 298 mg | 13% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.028 g | 1.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.19 g | 1.4% DV |
| Monounsaturated Fat (MUFA) | 2.11 g | 7% DV |
| Polyunsaturated Fat (PUFA) | 0.235 g | 1.2% DV |
| Saturated Fat (SFA) | 2.27 g | 11.4% 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 rice with cheese sauce contains 142 calories (kcal), 8.08g of protein, 14.7g of carbohydrates (0.4g fiber, 0.16g total sugars), and 5.35g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef and rice with cheese sauce has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 3.92 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef and rice with cheese sauce: Cereals containing gluten, Milk. 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 rice 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.