Stewed dried beef, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A traditional Puerto Rican dish, this stew features rehydrated and tenderized dried beef (tasajo) simmered in a rich, savory sauce with sofrito, potatoes, and other vegetables. --- RECIPE --- Servings: 4-6 Prep Time: 20 minutes (plus overnight soaking and boiling time) Ingredients: - 1 lb dried beef (tasajo), soaked overnight and rinsed - 2 tablespoons olive oil - 1/2 cup sofrito - 1 (8 ounce) can tomato sauce - 1 cup water or beef broth - 1 large potato, peeled and cubed - 1/2 cup pitted green olives - 1/4 cup capers, rinsed - 1/2 teaspoon dried oregano - Salt and black pepper to taste Instructions: 1. Soak dried beef overnight in cold water, changing water several times. Rinse thoroughly. Boil beef in fresh water for 30-45 minutes until tender. Drain and shred or cut into small pieces. 2. Heat olive oil in a large pot or Dutch oven over medium heat. Add sofrito and cook for 3-5 minutes until fragrant. 3. Stir in tomato sauce, water or beef broth, shredded beef, cubed potato, green olives, capers, oregano, salt, and pepper. 4. Bring to a simmer, then reduce heat to low, cover, and cook for 30-40 minutes, or until potatoes are tender and flavors have melded. Stir occasionally. 5. Taste and adjust seasoning. Serve hot, traditionally with white rice and beans.
Per 100g reference serving, Stewed dried beef, Puerto Rican style provides 258 kcal of energy, 17.7g protein (27% of calories), 3.91g total carbohydrates (6% of calories, including 0.8g dietary fiber and 2.54g sugars), and 19.1g total fat (67% of calories).
Vitamins Profile in Stewed dried beef, Puerto Rican style (Per 100g)
Track how Stewed dried beef, 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) | 7.5 mg | 8.3% DV |
| Vitamin B12 (Cobalamin) | 0.65 µg | 27.1% DV |
| Vitamin A (RAE) | 8 µg | 0.9% DV |
| Vitamin E (Alpha-Tocopherol) | 4.26 mg | 28.4% DV |
| Vitamin K (Phylloquinone) | 5.7 µg | 4.8% DV |
| Vitamin B1 (Thiamin) | 0.041 mg | 3.4% DV |
| Vitamin B2 (Riboflavin) | 0.112 mg | 8.6% DV |
| Vitamin B3 (Niacin) | 2.81 mg | 17.6% DV |
| Vitamin B6 (Pyridoxine) | 0.156 mg | 9.2% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 8 µg | 2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 4.6 mg | 0.8% DV |
| Beta-Carotene | 90 µg | 2.5% DV |
| Alpha-Carotene | 6 µg | 0.5% DV |
| Beta-Cryptoxanthin | 3 µg | 0.5% DV |
| Lutein + Zeaxanthin | 47 µg | 0.5% DV |
| Lycopene | 2055 µg | 20.5% DV |
Minerals & Electrolytes in Stewed dried beef, 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) | 1.62 mg | 9% DV |
| Calcium (Ca) | 20 mg | 1.5% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 218 mg | 4.6% DV |
| Zinc (Zn) | 2.79 mg | 25.4% DV |
| Selenium (Se) | 18.1 µg | 32.9% DV |
| Phosphorus (P) | 113 mg | 9% DV |
| Copper (Cu) | 0.083 mg | 9.2% DV |
| Sodium (Na) | 1770 mg | 77% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.178 g | 11.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 7.15 g | 51.1% DV |
| Monounsaturated Fat (MUFA) | 7.27 g | 24.2% DV |
| Polyunsaturated Fat (PUFA) | 7.33 g | 36.7% DV |
| Saturated Fat (SFA) | 3.36 g | 16.8% DV |
| Dietary Cholesterol | 45 mg | 15% 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 Stewed dried beef, Puerto Rican style contains 258 calories (kcal), 17.7g of protein, 3.91g of carbohydrates (0.8g fiber, 2.54g total sugars), and 19.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Stewed dried beef, Puerto Rican style has an estimated food pH of 5.7 and a Potential Renal Acid Load (PRAL) score of 7.6 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Stewed dried beef, Puerto Rican style: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
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