Beef curry with rice
Common food
Beef curry with rice is a hearty, aromatic dish where tender chunks of beef are slow-simmered in a rich, spiced gravy and served over fluffy white rice. The texture is a satisfying contrast between the soft, yielding meat, the creamy sauce, and the distinct grains of rice. Nutritionally, it's a balanced meal providing a good source of protein for muscle maintenance alongside energy-rich carbohydrates.
Calorie split: 19% protein · 51% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love it for the deep, complex layers of flavor from the curry paste and spices, which perfectly complement the rich beef. It's a universally comforting and versatile dish, adaptable to many regional spice profiles and heat levels.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from curry pastes and sauces, and the rice can cause a blood-sugar spike for some. To counteract this, opt for low-sodium broth or paste, and consider swapping white rice for brown rice or cauliflower rice to increase fiber and slow carbohydrate absorption.
Key benefits
- Provides high-quality protein for muscle repair and satiety.
- Delivers energy from complex carbohydrates in the rice.
- Contains iron and B vitamins from the beef component.
- Spices like turmeric and ginger offer anti-inflammatory compounds.
- A complete, balanced meal in a single serving.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Japanese Curry Rice, a national comfort food, was introduced to Japan via the British Navy in the late 19th century and was adapted into a milder, sweeter, and thicker stew.
Full nutrition (USDA data · scales with serving)
| Water | 73.9 g |
| Energy | 119 kcal |
| Protein | 5.6 g |
| Total lipid (fat) | 4.0 g |
| Carbohydrate, by difference | 15.1 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 63.0 mg |
| Potassium, K | 187 mg |
| Sodium, Na | 314 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 7.4 ug |
| Vitamin C, total ascorbic acid | 5.4 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 32.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 18.5 mg |
| Vitamin B-12 | 0.33 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 28.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 281 ug |
| Carotene, alpha | 86.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 2710 ug |
| Lutein + zeaxanthin | 57.0 ug |
| Vitamin E (alpha-tocopherol) | 0.85 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.17 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 0.52 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.98 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
FAQ
Is beef curry with rice a healthy meal?
It can be a balanced meal offering protein, carbs, and fats. Its healthiness depends on the recipe—homemade versions with lean beef and controlled salt/oil are generally nutritious. Restaurant or pre-made versions may be higher in sodium and saturated fat.
How can I make it lower in calories?
Use a leaner cut of beef (like sirloin), increase the proportion of vegetables in the curry, and serve it with a smaller portion of rice or a non-starchy alternative like cauliflower rice.
Why is my beef curry tough?
Beef for curry needs slow cooking to break down connective tissue. Ensure you're using a suitable cut (like chuck or shin), and simmer it gently for at least 1-1.5 hours until tender.
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 1.19 kcal/g · 19% calories from protein · 1.0 g fiber · 1.6 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: 1.68 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.