Pot pie, beef: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic comfort food featuring tender chunks of beef and vegetables in a rich, savory gravy, all baked under a flaky pastry crust. --- RECIPE --- Servings: 4-6 Prep Time: 30 minutes Ingredients: - 1 tbsp olive oil - 1 lb beef stew meat, cut into 1/2-inch cubes - 1 large onion, chopped - 2 carrots, diced - 2 celery stalks, diced - 1 cup frozen peas - 2 cloves garlic, minced - 1/4 cup all-purpose flour - 2 cups beef broth - 1/2 cup milk or half-and-half - 1 tbsp Worcestershire sauce - 1 tsp dried thyme - 1 sheet frozen puff pastry or pie crust, thawed - 1 large egg, beaten (for egg wash) - Salt and black pepper to taste Instructions: 1. Preheat oven to 400°F (200°C). 2. Heat olive oil in a large oven-safe skillet or Dutch oven over medium-high heat. Season beef with salt and pepper. Brown beef in batches; remove and set aside. 3. Add onion, carrots, and celery to the skillet. Cook for 5-7 minutes until softened. Add garlic and cook for 1 minute more. 4. Stir in flour and cook for 1 minute. Gradually whisk in beef broth, milk, Worcestershire sauce, and thyme. Bring to a simmer, stirring constantly, until thickened. 5. Return beef to the skillet. Stir in frozen peas. Taste and adjust seasoning. 6. Roll out puff pastry or pie crust slightly larger than your skillet. Place it over the beef mixture, crimping the edges to seal. Cut a few slits in the top for steam to escape. Brush with beaten egg. 7. Bake for 25-30 minutes, or until crust is golden brown and filling is bubbly. Let rest for 5-10 minutes before serving.
Per 100g reference serving, Pot pie, beef provides 271 kcal of energy, 8.92g protein (13% of calories), 23.9g total carbohydrates (36% of calories, including 2g dietary fiber and 3.33g sugars), and 15.4g total fat (51% of calories).
Vitamins Profile in Pot pie, beef (Per 100g)
Track how Pot pie, beef 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) | 1.5 mg | 1.7% DV |
| Vitamin D (D2 + D3) | 0.3 µg | 1.5% DV |
| Vitamin B12 (Cobalamin) | 0.6 µg | 25% DV |
| Vitamin A (RAE) | 121 µg | 13.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.46 mg | 3.1% DV |
| Vitamin K (Phylloquinone) | 7.8 µg | 6.5% DV |
| Vitamin B1 (Thiamin) | 0.169 mg | 14.1% DV |
| Vitamin B2 (Riboflavin) | 0.142 mg | 10.9% DV |
| Vitamin B3 (Niacin) | 2.65 mg | 16.6% DV |
| Vitamin B6 (Pyridoxine) | 0.159 mg | 9.4% DV |
| Total Folate (Vitamin B9) | 36 µg | 9% DV |
| Folate (Dietary Folate Equivalents) | 49 µg | 12.2% DV |
| Natural Food Folate | 18 µg | 4.5% DV |
| Choline | 29 mg | 5.3% DV |
| Preformed Retinol | 27 µg | 3% DV |
| Beta-Carotene | 950 µg | 26.4% DV |
| Alpha-Carotene | 345 µg | 28.7% DV |
| Lutein + Zeaxanthin | 265 µg | 2.6% DV |
Minerals & Electrolytes in Pot pie, beef (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) | 1.71 mg | 9.5% DV |
| Calcium (Ca) | 41 mg | 3.2% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 173 mg | 3.7% DV |
| Zinc (Zn) | 1.6 mg | 14.5% DV |
| Selenium (Se) | 7.8 µg | 14.2% DV |
| Phosphorus (P) | 102 mg | 8.2% DV |
| Copper (Cu) | 0.07 mg | 7.8% DV |
| Sodium (Na) | 374 mg | 16.3% 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) | 0.093 g | 5.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.51 g | 10.8% DV |
| Monounsaturated Fat (MUFA) | 6.72 g | 22.4% DV |
| Polyunsaturated Fat (PUFA) | 1.65 g | 8.3% DV |
| Saturated Fat (SFA) | 5.45 g | 27.3% DV |
| Dietary Cholesterol | 22 mg | 7.3% 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 Pot pie, beef contains 271 calories (kcal), 8.92g of protein, 23.9g of carbohydrates (2g fiber, 3.33g total sugars), and 15.4g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pot pie, beef has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 3.56 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Pot pie, beef: Eggs, Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Pot pie, beef by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.