Beef, pot roast: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and classic dish featuring a large cut of beef, slow-cooked until fork-tender with vegetables and savory broth, creating a rich and hearty meal. --- RECIPE --- Servings: 6-8 Prep Time: 25 minutes Ingredients: - 3-4 lb beef chuck roast - 1 tbsp olive oil - 1 large onion, chopped - 3 carrots, peeled and cut into large chunks - 3 celery stalks, cut into large chunks - 4-5 medium potatoes, peeled and quartered - 2 cups beef broth - 1 cup red wine (optional, or more beef broth) - 2 tbsp tomato paste - 2 cloves garlic, minced - 1 tsp dried thyme - 2 bay leaves - Salt and freshly ground black pepper to taste - Fresh parsley, chopped, for garnish Instructions: 1. Pat the beef roast dry with paper towels and season generously with salt and black pepper. 2. Heat olive oil in a large Dutch oven or oven-safe pot over medium-high heat. Sear the roast on all sides until deeply browned, about 3-4 minutes per side. Remove roast and set aside. 3. Add chopped onion, carrots, and celery to the pot. Sauté for 5-7 minutes until softened. Add minced garlic and cook for 1 minute more until fragrant. 4. Stir in tomato paste, dried thyme, and bay leaves. Deglaze with red wine (if using), scraping up any browned bits from the bottom of the pot. Cook until wine is reduced by half. 5. Return the seared roast to the pot. Pour in beef broth. Bring to a simmer. 6. Cover the Dutch oven tightly and transfer to a preheated oven at 325°F (160°C). Cook for 2.5-3 hours. 7. Add the quartered potatoes to the pot, ensuring they are mostly submerged in the liquid. Continue to cook for another 45-60 minutes, or until the beef is fork-tender and the vegetables are soft. 8. Remove bay leaves. Taste and adjust seasoning if needed. Shred the beef directly in the pot or remove to a cutting board and slice. Serve hot, garnished with fresh parsley.
Per 100g reference serving, Beef, pot roast provides 251 kcal of energy, 28.4g protein (45% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 15.3g total fat (55% of calories).
Vitamins Profile in Beef, pot roast (Per 100g)
Track how Beef, pot roast 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 D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 3.18 µg | 100% DV |
| Vitamin A (RAE) | 5 µg | 0.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.08 mg | 0.5% DV |
| Vitamin K (Phylloquinone) | 1.6 µg | 1.3% DV |
| Vitamin B1 (Thiamin) | 0.067 mg | 5.6% DV |
| Vitamin B2 (Riboflavin) | 0.228 mg | 17.5% DV |
| Vitamin B3 (Niacin) | 3.69 mg | 23.1% DV |
| Vitamin B6 (Pyridoxine) | 0.304 mg | 17.9% DV |
| Total Folate (Vitamin B9) | 7 µg | 1.8% DV |
| Folate (Dietary Folate Equivalents) | 7 µg | 1.8% DV |
| Natural Food Folate | 7 µg | 1.8% DV |
| Choline | 89.4 mg | 16.3% DV |
| Preformed Retinol | 5 µg | 0.6% DV |
Minerals & Electrolytes in Beef, pot roast (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) | 2.91 mg | 16.2% DV |
| Calcium (Ca) | 14 mg | 1.1% DV |
| Magnesium (Mg) | 20 mg | 4.8% DV |
| Potassium (K) | 282 mg | 6% DV |
| Zinc (Zn) | 10.2 mg | 92.3% DV |
| Selenium (Se) | 32.9 µg | 59.8% DV |
| Phosphorus (P) | 188 mg | 15% DV |
| Copper (Cu) | 0.093 mg | 10.3% DV |
| Sodium (Na) | 370 mg | 16.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.003 g | 0.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.028 g | 1.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.583 g | 4.2% DV |
| Monounsaturated Fat (MUFA) | 7.21 g | 24.1% DV |
| Polyunsaturated Fat (PUFA) | 0.683 g | 3.4% DV |
| Saturated Fat (SFA) | 6.08 g | 30.4% DV |
| Dietary Cholesterol | 101 mg | 33.7% 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, pot roast contains 251 calories (kcal), 28.4g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 15.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef, pot roast has an estimated food pH of 5.7 and a Potential Renal Acid Load (PRAL) score of 14.2 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef, pot roast: None of the Top 9 major allergens. 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, pot roast by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.