Beef, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce
Common food
Photo: Wikipedia
A savory stir-fry or bowl combining tender beef, fluffy rice, and crisp-tender vegetables like carrots and broccoli, all glazed in a savory soy-based sauce. The dish offers a satisfying contrast of textures—soft rice, chewy beef, and crunchy vegetables—with a rich, umami-forward flavor profile. Nutritionally, it provides a balanced mix of protein, carbs, and fats, with a modest 143 kcal per 100g.
Calorie split: 30% protein · 22% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love it for its deeply satisfying umami flavor from the soy sauce and the harmonious blend of textures. It's a comforting, complete meal that's quick to assemble and endlessly customizable to personal taste.
⚠️ Watch-outs & how to enjoy it better
The soy-based sauce can be high in sodium, which may concern those monitoring salt intake. Using lean cuts of beef and low-sodium soy sauce, and increasing the vegetable-to-rice ratio, can help mitigate this. Those with soy or gluten allergies should use tamari or coconut aminos and ensure other ingredients are safe.
Key benefits
- Good source of high-quality protein from beef.
- Provides complex carbohydrates for sustained energy.
- Contains fiber and micronutrients from varied vegetables.
- Offers a balanced macronutrient profile in one meal.
- Versatile base for adding other vegetables or proteins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific combination of beef, rice, and vegetables in a soy-based sauce is a foundational template across many Asian cuisines, but the term 'beef bowl' (like Japanese gyūdon) became a global fast-food phenomenon in the late 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 72.7 g |
| Energy | 143 kcal |
| Protein | 10.6 g |
| Total lipid (fat) | 7.7 g |
| Carbohydrate, by difference | 7.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 90.0 mg |
| Potassium, K | 209 mg |
| Sodium, Na | 217 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 11.0 ug |
| Vitamin C, total ascorbic acid | 12.8 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 25.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 40.8 mg |
| Vitamin B-12 | 0.51 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 118 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1157 ug |
| Carotene, alpha | 508 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 236 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 30.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.44 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.24 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 27.0 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 a healthy meal option?
It can be a balanced meal, offering protein, carbs, and vegetables. Its healthiness depends on the cut of beef, the amount of oil and sauce used, and the ratio of vegetables to rice.
Can I make this dish ahead of time?
Yes, it's great for meal prep. Store components separately if possible to keep textures distinct, or combine and refrigerate for up to 3 days. Reheat gently to avoid overcooking the vegetables.
What can I substitute for beef?
Chicken, pork, tofu, tempeh, or seitan work well. Adjust cooking time accordingly, and ensure any substitute is cooked through.
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 1.43 kcal/g · 30% calories from protein · 1.1 g fiber · 1.3 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: 1.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.