Beef steak with onions, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic Puerto Rican dish, Bistec Encebollado features thin, tender beef steaks marinated and then pan-fried or braised with a generous amount of caramelized onions, creating a savory and aromatic meal. --- RECIPE --- Servings: 4-6 Prep Time: 20 minutes (plus marinating time) Ingredients: - 1.5 lbs beef round steak or sirloin, thinly sliced (about 4-6 pieces) - 2 large onions, thinly sliced - 1/4 cup white vinegar - 2 tbsp olive oil - 3 cloves garlic, minced - 1 tsp dried oregano - 1/2 tsp cumin - Salt and black pepper to taste - Fresh cilantro, chopped (for garnish) Instructions: 1. Season beef steaks generously with salt, pepper, oregano, cumin, and minced garlic. Place sliced onions over the steaks and pour white vinegar over everything. Marinate for at least 30 minutes, or up to 2 hours in the refrigerator. 2. Heat olive oil in a large skillet or cast-iron pan over medium-high heat. Remove steaks from marinade (reserving onions and marinade). Sear steaks for 2-3 minutes per side until browned. 3. Reduce heat to medium-low. Add the reserved sliced onions and marinade to the skillet. Cover and simmer for 10-15 minutes, or until beef is tender and onions are caramelized. If desired, add a splash of water or beef broth if the sauce gets too thick. 4. Adjust seasoning as needed. Serve hot, garnished with fresh cilantro, often with rice and beans.
Per 100g reference serving, Beef steak with onions, Puerto Rican style provides 321 kcal of energy, 20.9g protein (26% of calories), 3.89g total carbohydrates (5% of calories, including 0.7g dietary fiber and 1.55g sugars), and 24.1g total fat (69% of calories).
Vitamins Profile in Beef steak with onions, Puerto Rican style (Per 100g)
Track how Beef steak with onions, Puerto Rican style 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) | 2.2 mg | 2.4% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 2.24 µg | 93.3% DV |
| Vitamin E (Alpha-Tocopherol) | 2.95 mg | 19.7% DV |
| Vitamin K (Phylloquinone) | 2.4 µg | 2% DV |
| Vitamin B1 (Thiamin) | 0.087 mg | 7.2% DV |
| Vitamin B2 (Riboflavin) | 0.163 mg | 12.5% DV |
| Vitamin B3 (Niacin) | 3.02 mg | 18.9% DV |
| Vitamin B6 (Pyridoxine) | 0.334 mg | 19.6% DV |
| Total Folate (Vitamin B9) | 12 µg | 3% DV |
| Folate (Dietary Folate Equivalents) | 12 µg | 3% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 79.3 mg | 14.4% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 3 µg | 0% DV |
Minerals & Electrolytes in Beef steak with onions, Puerto Rican style (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) | 2.01 mg | 11.2% DV |
| Calcium (Ca) | 17 mg | 1.3% DV |
| Magnesium (Mg) | 23 mg | 5.5% DV |
| Potassium (K) | 352 mg | 7.5% DV |
| Zinc (Zn) | 3.3 mg | 30% DV |
| Selenium (Se) | 19.8 µg | 36% DV |
| Phosphorus (P) | 191 mg | 15.3% DV |
| Copper (Cu) | 0.096 mg | 10.7% DV |
| Sodium (Na) | 999 mg | 43.4% 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) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.248 g | 15.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 6.66 g | 47.6% DV |
| Monounsaturated Fat (MUFA) | 8.5 g | 28.3% DV |
| Polyunsaturated Fat (PUFA) | 6.94 g | 34.7% DV |
| Saturated Fat (SFA) | 6.26 g | 31.3% DV |
| Dietary Cholesterol | 62 mg | 20.7% 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 steak with onions, Puerto Rican style contains 321 calories (kcal), 20.9g of protein, 3.89g of carbohydrates (0.7g fiber, 1.55g total sugars), and 24.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef steak with onions, Puerto Rican style has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 9.11 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef steak with onions, Puerto Rican style: 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 steak with onions, Puerto Rican style by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.