Beef salad: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A refreshing and hearty dish, beef salad typically features tender slices of cooked beef, often marinated, tossed with fresh greens, crisp vegetables, and a vibrant dressing, creating a light yet satisfying meal. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 1 lb beef sirloin or flank steak - 2 tbsp olive oil - 1 head romaine lettuce, chopped - 1 cucumber, sliced - 1 cup cherry tomatoes, halved - 1/2 red onion, thinly sliced - 1/4 cup fresh cilantro or parsley, chopped - For the Dressing: - 3 tbsp olive oil - 2 tbsp red wine vinegar - 1 tbsp Dijon mustard - 1 clove garlic, minced - Salt and black pepper to taste Instructions: 1. Season beef steak with salt and pepper. Heat 2 tbsp olive oil in a skillet over medium-high heat. Sear beef for 3-5 minutes per side for medium-rare, or to desired doneness. Let rest for 5 minutes, then thinly slice against the grain. 2. Prepare dressing: In a small bowl, whisk together 3 tbsp olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper. 3. In a large bowl, combine chopped romaine lettuce, sliced cucumber, halved cherry tomatoes, thinly sliced red onion, and chopped cilantro/parsley. 4. Add the sliced beef to the salad. Pour dressing over the salad and toss gently to combine. Serve immediately.
Per 100g reference serving, Beef salad provides 261 kcal of energy, 17.9g protein (28% of calories), 2.9g total carbohydrates (5% of calories, including 0.4g dietary fiber and 2.1g sugars), and 19.3g total fat (67% of calories).
Vitamins Profile in Beef salad (Per 100g)
Track how Beef salad 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) | 0.8 mg | 0.9% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 1.3 µg | 54.2% DV |
| Vitamin A (RAE) | 12 µg | 1.3% DV |
| Vitamin E (Alpha-Tocopherol) | 1 mg | 6.7% DV |
| Vitamin K (Phylloquinone) | 46.1 µg | 38.4% DV |
| Vitamin B1 (Thiamin) | 0.042 mg | 3.5% DV |
| Vitamin B2 (Riboflavin) | 0.128 mg | 9.8% DV |
| Vitamin B3 (Niacin) | 2.64 mg | 16.5% DV |
| Vitamin B6 (Pyridoxine) | 0.182 mg | 10.7% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Choline | 75.5 mg | 13.7% DV |
| Preformed Retinol | 3 µg | 0.3% DV |
| Beta-Carotene | 92 µg | 2.6% DV |
| Alpha-Carotene | 7 µg | 0.6% DV |
| Beta-Cryptoxanthin | 18 µg | 3% DV |
| Lutein + Zeaxanthin | 82 µg | 0.8% DV |
Minerals & Electrolytes in Beef salad (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) | 1.58 mg | 8.8% DV |
| Calcium (Ca) | 20 mg | 1.5% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 206 mg | 4.4% DV |
| Zinc (Zn) | 4.27 mg | 38.8% DV |
| Selenium (Se) | 18.4 µg | 33.5% DV |
| Phosphorus (P) | 118 mg | 9.4% DV |
| Copper (Cu) | 0.07 mg | 7.8% DV |
| Sodium (Na) | 338 mg | 14.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 1.14 g | 71.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 8.25 g | 58.9% DV |
| Monounsaturated Fat (MUFA) | 5.1 g | 17% DV |
| Polyunsaturated Fat (PUFA) | 9.44 g | 47.2% DV |
| Saturated Fat (SFA) | 3.85 g | 19.2% DV |
| Dietary Cholesterol | 61 mg | 20.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Beef salad contains 261 calories (kcal), 17.9g of protein, 2.9g of carbohydrates (0.4g fiber, 2.1g total sugars), and 19.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef salad has an estimated food pH of 5.7 and a Potential Renal Acid Load (PRAL) score of 8.14 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef salad: Eggs, Soybeans, Mustard. 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 salad by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.