Mongolian Beef with Rice
Mongolian Beef with Rice is a popular Chinese-American stir-fry dish featuring tender slices of beef, typically flank steak, cooked in a savory-sweet sauce with green onions and served over steamed white rice. The dish gets its name from its Mongolian-inspired flavors, though it is not traditionally Mongolian but rather a creation of Chinese restaurants in Taiwan and later the United States. It is known for its rich, glossy sauce that perfectly complements the fluffy rice.
🍽️ Nutrition at a glance
This dish is high in protein from the beef and high in carbohydrates from the rice and sauce. It provides a good amount of iron and B vitamins from the beef, along with some fiber if served with vegetables. A typical restaurant-style serving can range from 700 to 1000 calories, depending on portion size and sauce richness.
Nutrition breakdown
| Calories | 850 kcal |
| Protein | 35 g |
| Carbs | 95 g |
| Fat | 35 g |
| Fiber | 3 g |
| Sugar | 18 g |
| Sodium | 1200 mg |
| Iron | 4.5 mg |
| Potassium | 500 mg |
| Vitamin B12 | 2.0 µg |
| Niacin (B3) | 12 mg |
| Zinc | 6 mg |
| Selenium | 30 µg |
| Phosphorus | 300 mg |
| Vitamin B6 | 0.5 mg |
Per 1 serving (about 300 g, including 1 cup rice and beef with sauce) · estimated, varies by recipe
💡 What's interesting
Despite its name, Mongolian Beef has no direct connection to Mongolia; it's a culinary invention that reflects the fusion of Chinese cooking techniques with Western tastes for sweet and savory flavors. Nutritionally, the dish is a calorie-dense meal that combines animal protein and refined carbohydrates, making it a hearty but energy-heavy option.
