Beef, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; no sauce
Common food
Photo: Wikipedia
A classic, hearty plate of tender beef, fluffy potatoes, and vibrant, crisp-tender vegetables like carrots and broccoli. It's a wholesome, savory meal with a satisfying mix of textures, from the chew of the meat to the softness of the potato. Nutritionally, it's a balanced, protein-rich dish with a moderate calorie count.
Calorie split: 22% protein · 42% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavors and the satisfying completeness of having protein, starch, and vegetables in one balanced meal. Its simplicity makes it a versatile canvas for different cooking methods and seasonings across global cuisines.
⚠️ Watch-outs & how to enjoy it better
The natural sugars in potatoes and carrots can cause a moderate blood-sugar rise if eaten alone in large portions. To counteract this, pair the meal with its existing protein (beef) and a source of healthy fat (like a drizzle of olive oil or a side of avocado) to slow digestion. For those watching sodium, ensure the beef is seasoned lightly and avoid adding extra salt.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides complex carbohydrates for sustained energy.
- Rich in dietary fiber from vegetables and potatoes.
- Contains key vitamins like A (carrots) and C (broccoli).
- Offers minerals such as iron from beef and potassium from potatoes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of beef and potatoes was a cornerstone of 19th-century Irish and British working-class diets, providing dense calories and nutrients for physically demanding labor.
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 126 kcal |
| Protein | 6.9 g |
| Total lipid (fat) | 5.2 g |
| Carbohydrate, by difference | 13.5 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.78 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 68.0 mg |
| Potassium, K | 280 mg |
| Sodium, Na | 313 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 6.0 ug |
| Vitamin C, total ascorbic acid | 9.4 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 31.6 mg |
| Vitamin B-12 | 0.30 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 107 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1047 ug |
| Carotene, alpha | 444 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 216 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 17.1 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 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 0.73 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 16.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
Is this dish good for post-workout recovery?
Yes, it's an excellent choice. The beef provides protein for muscle repair, while the potatoes offer carbohydrates to replenish glycogen stores depleted during exercise.
How can I make it healthier?
Use a leaner cut of beef (like sirloin or round), steam or roast the vegetables instead of frying, and limit added fats and sauces. You can also increase the vegetable-to-meat ratio.
Can I prepare this in advance for meal prep?
Absolutely. The components store well separately in the refrigerator for 3-4 days. Keep the vegetables slightly undercooked so they don't become mushy when reheated.
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 1.26 kcal/g · 22% calories from protein · 1.8 g fiber · 1.2 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: 1.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.