Beef stroganoff
Common food
Photo: Wikipedia
Beef stroganoff is a rich, creamy dish of sautéed beef strips simmered in a sauce of sour cream, onions, and mushrooms. Its taste is a savory, tangy balance of umami and dairy richness, with a tender, velvety texture from the beef and sauce. Nutritionally, it is a high-protein, moderate-fat dish, providing a substantial amount of protein per 100g with a relatively low carbohydrate count.
Calorie split: 27% protein · 17% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love beef stroganoff for its deep, comforting umami flavor and the luxurious, creamy sauce that coats tender beef. It is a versatile dish that can be served over noodles, rice, or potatoes, making it a hearty, satisfying meal for many cultures.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in saturated fat and sodium, which may be a concern for those monitoring heart health or blood pressure. To counteract this, use leaner cuts of beef, reduce added salt, and serve with a side of steamed or roasted vegetables to add fiber and balance the meal.
Key benefits
- High in protein for muscle maintenance and satiety.
- Contains iron and B vitamins from beef for energy metabolism.
- Provides calcium and probiotics from sour cream (if used).
- Can be a balanced meal when served with vegetables or whole grains.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original 19th-century Russian recipe used beef tongue and was served with potato straws, not the creamy sour cream sauce popular today.
Full nutrition (USDA data · scales with serving)
| Water | 72.6 g |
| Energy | 150 kcal |
| Protein | 10.1 g |
| Total lipid (fat) | 9.3 g |
| Carbohydrate, by difference | 6.2 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 40.0 mg |
| Iron, Fe | 0.94 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 119 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 458 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 12.3 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 11.0 ug |
| Folic acid | 3.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 41.4 mg |
| Vitamin B-12 | 0.36 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 32.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.80 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 8.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.68 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 35.0 mg |
FAQ
What cut of beef is best for stroganoff?
Tender cuts like sirloin, tenderloin, or ribeye are ideal because they cook quickly and stay tender. For a budget option, use beef tenderloin or top sirloin, sliced thinly against the grain.
Can I make stroganoff without sour cream?
Yes, you can substitute with Greek yogurt, crème fraîche, or a mixture of cream cheese and milk for a similar tangy, creamy texture.
Is beef stroganoff gluten-free?
Traditional stroganoff is not gluten-free because it often uses flour to thicken the sauce. To make it gluten-free, use cornstarch or arrowroot powder as a thickener.
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 1.50 kcal/g · 27% calories from protein · 0.7 g fiber · 1.4 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: 2.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.