Beef and rice with gravy: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and hearty dish featuring tender beef and fluffy rice, all generously coated in a rich, savory gravy, perfect for a warming meal. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 1 lb stewing beef, cut into 1-inch cubes - 1 tbsp vegetable oil - 1 onion, chopped - 2 cups beef broth - 1 tsp dried thyme - 1 bay leaf - 2 cups cooked white rice - Salt and black pepper to taste - 2 tbsp all-purpose flour (for gravy) - 1/4 cup cold water (for gravy) - Fresh parsley, chopped, for garnish Instructions: 1. Pat beef cubes dry and season generously with salt and pepper. 2. Heat vegetable oil in a large pot or Dutch oven over medium-high heat. Brown the beef in batches on all sides. Remove beef and set aside. 3. Add onion to the pot and cook until softened, about 5 minutes. Deglaze the pot with a splash of beef broth, scraping up any browned bits. 4. Return beef to the pot. Add remaining beef broth, thyme, and bay leaf. Bring to a simmer. 5. Reduce heat to low, cover, and simmer for 1.5-2 hours, or until beef is very tender. Remove bay leaf. 6. To make gravy: In a small bowl, whisk together flour and cold water until smooth. Slowly whisk this slurry into the simmering liquid in the pot. Cook, stirring constantly, until the gravy thickens to your desired consistency. 7. Add cooked rice to the pot and stir to coat everything in the gravy. Heat through gently. Taste and adjust seasonings. 8. Garnish with fresh parsley and serve hot.
Per 100g reference serving, Beef and rice with gravy provides 137 kcal of energy, 6.28g protein (19% of calories), 16g total carbohydrates (47% of calories, including 0.2g dietary fiber and 0.12g sugars), and 5.12g total fat (34% of calories).
Vitamins Profile in Beef and rice with gravy (Per 100g)
Track how Beef and rice with gravy 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 B12 (Cobalamin) | 0.26 µg | 10.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.65 mg | 4.3% DV |
| Vitamin K (Phylloquinone) | 3.2 µg | 2.7% DV |
| Vitamin B1 (Thiamin) | 0.101 mg | 8.4% DV |
| Vitamin B2 (Riboflavin) | 0.048 mg | 3.7% DV |
| Vitamin B3 (Niacin) | 1.66 mg | 10.4% DV |
| Vitamin B6 (Pyridoxine) | 0.117 mg | 6.9% DV |
| Total Folate (Vitamin B9) | 32 µg | 8% DV |
| Folate (Dietary Folate Equivalents) | 52 µg | 13% DV |
| Natural Food Folate | 4 µg | 1% DV |
| Choline | 20.1 mg | 3.7% DV |
Minerals & Electrolytes in Beef and rice with gravy (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) | 1.03 mg | 5.7% DV |
| Calcium (Ca) | 10 mg | 0.8% DV |
| Magnesium (Mg) | 10 mg | 2.4% DV |
| Potassium (K) | 69 mg | 1.5% DV |
| Zinc (Zn) | 1.07 mg | 9.7% DV |
| Selenium (Se) | 8.8 µg | 16% DV |
| Phosphorus (P) | 58 mg | 4.6% DV |
| Copper (Cu) | 0.053 mg | 5.9% DV |
| Sodium (Na) | 315 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) | 0.149 g | 9.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.14 g | 8.1% DV |
| Monounsaturated Fat (MUFA) | 2.13 g | 7.1% DV |
| Polyunsaturated Fat (PUFA) | 1.3 g | 6.5% DV |
| Saturated Fat (SFA) | 1.13 g | 5.7% DV |
| Dietary Cholesterol | 15 mg | 5% 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 gravy contains 137 calories (kcal), 6.28g of protein, 16g of carbohydrates (0.2g fiber, 0.12g total sugars), and 5.12g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef and rice with gravy has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 3.38 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef and rice with gravy: 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 rice with gravy by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.