Beef and rice with soy-based sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A savory Asian-inspired dish featuring tender beef and fluffy rice, stir-fried and coated in a rich, umami-packed soy-based sauce, often with a hint of ginger and garlic. --- RECIPE --- Servings: 3-4 Prep Time: 20 minutes Ingredients: - 1 lb beef sirloin or flank steak, thinly sliced against the grain - 2 cups cooked white rice - 2 tbsp vegetable oil - 1 onion, chopped - 1 red bell pepper, chopped - 2 cloves garlic, minced - 1 tsp grated fresh ginger - For the sauce: 1/4 cup soy sauce, 2 tbsp oyster sauce (optional), 1 tbsp rice vinegar, 1 tbsp brown sugar, 1 tsp cornstarch mixed with 2 tbsp water - Sesame seeds and chopped green onions for garnish Instructions: 1. In a small bowl, whisk together soy sauce, oyster sauce (if using), rice vinegar, brown sugar, and cornstarch slurry to make the sauce. 2. Heat 1 tbsp vegetable oil in a large skillet or wok over medium-high heat. Add beef in batches and stir-fry quickly until browned. Remove beef and set aside. 3. Add remaining 1 tbsp oil to the skillet. Add onion and bell pepper and stir-fry for 3-5 minutes until slightly tender-crisp. Add garlic and ginger and stir-fry for 1 minute more. 4. Add cooked rice to the skillet and stir-fry for 2-3 minutes, breaking up any clumps. 5. Return beef to the skillet. Pour the sauce over everything. Toss to combine and cook for 2-3 minutes, until the sauce thickens and coats the rice and beef. 6. Garnish with sesame seeds and green onions and serve immediately.
Per 100g reference serving, Beef and rice with soy-based sauce provides 178 kcal of energy, 13.6g protein (30% of calories), 7.96g total carbohydrates (18% of calories, including 0.5g dietary fiber and 0.88g sugars), and 10.3g total fat (52% of calories).
Vitamins Profile in Beef and rice with soy-based sauce (Per 100g)
Track how Beef and rice with soy-based 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) | 1.9 mg | 2.1% DV |
| Vitamin B12 (Cobalamin) | 0.69 µg | 28.7% DV |
| Vitamin A (RAE) | 3 µg | 0.3% DV |
| Vitamin E (Alpha-Tocopherol) | 1.46 mg | 9.7% DV |
| Vitamin K (Phylloquinone) | 18.9 µg | 15.8% DV |
| Vitamin B1 (Thiamin) | 0.072 mg | 6% DV |
| Vitamin B2 (Riboflavin) | 0.086 mg | 6.6% DV |
| Vitamin B3 (Niacin) | 2.66 mg | 16.6% DV |
| Vitamin B6 (Pyridoxine) | 0.232 mg | 13.6% DV |
| Total Folate (Vitamin B9) | 21 µg | 5.2% DV |
| Folate (Dietary Folate Equivalents) | 28 µg | 7% DV |
| Natural Food Folate | 11 µg | 2.8% DV |
| Choline | 49.8 mg | 9.1% DV |
| Beta-Carotene | 30 µg | 0.8% DV |
| Lutein + Zeaxanthin | 58 µg | 0.6% DV |
Minerals & Electrolytes in Beef and rice with soy-based 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) | 1.47 mg | 8.2% DV |
| Calcium (Ca) | 18 mg | 1.4% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 181 mg | 3.9% DV |
| Zinc (Zn) | 2.26 mg | 20.5% DV |
| Selenium (Se) | 14.4 µg | 26.2% DV |
| Phosphorus (P) | 103 mg | 8.2% DV |
| Copper (Cu) | 0.066 mg | 7.3% DV |
| Sodium (Na) | 275 mg | 12% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.325 g | 20.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.36 g | 16.8% DV |
| Monounsaturated Fat (MUFA) | 4.33 g | 14.4% DV |
| Polyunsaturated Fat (PUFA) | 2.7 g | 13.5% DV |
| Saturated Fat (SFA) | 2.27 g | 11.4% DV |
| Dietary Cholesterol | 36 mg | 12% 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 soy-based sauce contains 178 calories (kcal), 13.6g of protein, 7.96g of carbohydrates (0.5g fiber, 0.88g total sugars), and 10.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef and rice with soy-based sauce has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 5.99 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef and rice with soy-based sauce: Cereals containing gluten, Soybeans. 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 soy-based sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.