Beef and vegetables, Hawaiian style
Common food
This is a vibrant, quick-cooked stir-fry of tender beef strips and crisp vegetables, tossed in a sweet and tangy pineapple-based sauce. The dish offers a delightful contrast between savory meat and bright, juicy pineapple, all with a light, refreshing texture. Nutritionally, it's a lean, low-fat option that provides a good source of protein and fiber with a moderate carbohydrate content.
Calorie split: 20% protein · 59% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People adore its perfect balance of sweet, savory, and tangy flavors, often enhanced by the tropical aroma of pineapple. It's celebrated for its versatility as a quick weeknight meal that can be easily customized with different vegetables or served over rice or noodles.
⚠️ Watch-outs & how to enjoy it better
The sugar content from the sauce and pineapple can cause a rapid blood-sugar spike, especially if eaten alone. To mitigate this, pair it with a source of healthy fat or extra protein (like adding more beef or serving with a side of edamame) and ensure it's part of a balanced meal with complex carbs. Some commercial sauces may also be high in sodium, so choosing a low-sodium version or making your own is advisable.
Key benefits
- Excellent source of lean protein for muscle maintenance.
- High in dietary fiber from the vegetable medley.
- Low in fat, making it a heart-healthy choice.
- Provides vitamin C from bell peppers and pineapple.
- Contains natural sugars for quick energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'Hawaiian' flavor profile of sweet and savory is largely a 20th-century invention from Chinese immigrant cooks in Hawaii, who adapted traditional stir-fry techniques using locally abundant pineapple.
Full nutrition (USDA data · scales with serving)
| Water | 75.6 g |
| Energy | 93.0 kcal |
| Protein | 4.8 g |
| Total lipid (fat) | 2.2 g |
| Carbohydrate, by difference | 14.2 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 5.6 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 259 mg |
| Sodium, Na | 679 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 3.5 ug |
| Vitamin C, total ascorbic acid | 1.9 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 17.6 mg |
| Vitamin B-12 | 0.36 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 95.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 944 ug |
| Carotene, alpha | 380 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.87 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.71 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.41 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 0.95 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.86 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.40 g |
| PUFA 18:2 | 0.32 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 10.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Chinese, beef and vegetables — USDA does not publish this profile for Beef and vegetables.
| Tryptophan | 0.08 g |
| Threonine | 0.31 g |
| Isoleucine | 0.31 g |
| Leucine | 0.53 g |
| Lysine | 0.55 g |
| Methionine | 0.16 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.27 g |
| Valine | 0.33 g |
| Arginine | 0.52 g |
| Histidine | 0.21 g |
| Alanine | 0.38 g |
| Aspartic acid | 0.67 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.28 g |
| Proline | 0.26 g |
| Serine | 0.29 g |
FAQ
Is this dish considered healthy?
Yes, it can be. It's low in fat and a good source of protein and fiber. The main consideration is the sugar content from the sauce and fruit. Opting for homemade sauce with less sugar or pairing it with fiber-rich brown rice can make it a very balanced meal.
What vegetables are typically used?
Common vegetables include bell peppers (often green, red, or yellow), onions, carrots, and sometimes broccoli or snow peas. The pineapple chunks are a key fruit component.
Can I make this dish with chicken or tofu?
Absolutely. The Hawaiian-style sauce and vegetable combination works wonderfully with chicken breast, shrimp, or firm tofu for a vegetarian version. The cooking time may vary slightly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.93 kcal/g · 21% calories from protein · 1.8 g fiber · 5.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.