Beef steak with onions, Puerto Rican style
Common food
This is a savory, protein-rich dish of beef steak marinated and cooked with onions, a staple in Puerto Rican cuisine. The beef is typically tender and juicy, while the onions become sweet and caramelized, creating a rich, savory flavor profile. It's a high-protein, low-carb meal, with the fat content coming primarily from the beef itself.
Calorie split: 26% protein · 5% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, savory flavor and satisfying texture, where the sweetness of the onions perfectly complements the richness of the beef. It's a beloved comfort food that represents the hearty, flavorful essence of Puerto Rican home cooking.
⚠️ Watch-outs & how to enjoy it better
The high fat content, especially saturated fat, may be a concern for those managing cholesterol or heart health. To counteract this, choose a leaner cut like sirloin, trim visible fat, and serve with a large portion of non-starchy vegetables like steamed broccoli or a fresh salad to balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Naturally low in carbohydrates and sugars.
- Provides essential minerals like iron and zinc from the beef.
- Onions add flavor without significant calories.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dish's name, 'Bistec Encebollado,' literally translates to 'steak with onions,' but the signature flavor often comes from a base of 'sofrito'—a blended mix of peppers, garlic, cilantro, and onions—that is foundational to Puerto Rican cooking.
Full nutrition (USDA data · scales with serving)
| Water | 46.3 g |
| Energy | 321 kcal |
| Protein | 20.9 g |
| Total lipid (fat) | 24.1 g |
| Carbohydrate, by difference | 3.9 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 191 mg |
| Potassium, K | 352 mg |
| Sodium, Na | 999 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 19.8 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 79.3 mg |
| Vitamin B-12 | 2.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 3.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.36 g |
| SFA 16:0 | 4.2 g |
| SFA 18:0 | 1.6 g |
| Fatty acids, total monounsaturated | 8.5 g |
| MUFA 16:1 | 0.61 g |
| MUFA 18:1 | 7.8 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 6.9 g |
| PUFA 18:2 | 6.7 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 | 62.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw — USDA does not publish this profile for Beef steak with onions.
| Tryptophan | 0.14 g |
| Threonine | 0.87 g |
| Isoleucine | 0.99 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.86 g |
| Tyrosine | 0.69 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.69 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.3 g |
| Proline | 1.0 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.23 g |
FAQ
What cut of beef is best for Bistec Encebollado?
Traditionally, tougher, more flavorful cuts like round steak or sirloin are used, as they benefit from marinating and cooking with onions to become tender.
Is this dish gluten-free?
The core ingredients (beef, onions, seasonings) are naturally gluten-free. However, always check any pre-made marinades or seasonings for hidden gluten additives.
How can I make it healthier?
Use a lean cut of beef, trim excess fat, and reduce the amount of oil used for cooking. Serve it with a side of vegetables instead of rice and beans to lower the overall calorie and fat content.
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 3.21 kcal/g · 26% calories from protein · 0.7 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: 2.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.