Creamed chipped or dried beef
Common food
Photo: Wikipedia
Creamed chipped beef is a classic American comfort food featuring thinly sliced, salt-cured dried beef in a rich, white béchamel sauce. The texture is a tender, savory contrast between the chewy beef and the smooth, creamy sauce. It's a protein-rich dish, though its signature sauce contributes a significant portion of its fat and carbohydrate content.
Calorie split: 23% protein · 23% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People cherish it as a nostalgic, hearty comfort food, often associated with home cooking and diner culture. Its bold, salty, umami flavor is deeply satisfying and pairs perfectly with simple starches like toast or biscuits.
⚠️ Watch-outs & how to enjoy it better
The cured beef is very high in sodium, which can be a concern for those monitoring salt intake. The cream sauce is high in saturated fat and refined carbohydrates. To mitigate, use a smaller portion of the beef, rinse slices briefly, and serve it over fiber-rich whole-grain toast or alongside a large green salad.
Key benefits
- High-quality complete protein source
- Quick and shelf-stable pantry meal
- Provides iron and B vitamins from beef
- Satiating due to protein and fat content
- No cooking required for the beef component
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dish's infamous military nickname, 'SOS,' stands for 'Shit On a Shingle,' a blunt reference to the appearance of the brown-flecked cream sauce served on toast.
Full nutrition (USDA data · scales with serving)
| Water | 74.5 g |
| Energy | 133 kcal |
| Protein | 7.7 g |
| Total lipid (fat) | 8.1 g |
| Carbohydrate, by difference | 7.6 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 4.6 g |
| Calcium, Ca | 110 mg |
| Iron, Fe | 0.56 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 118 mg |
| Potassium, K | 174 mg |
| Sodium, Na | 478 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 6.8 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.16 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 8.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 15.2 mg |
| Vitamin B-12 | 0.60 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 109 ug |
| Retinol | 105 ug |
| Carotene, beta | 48.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.74 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 7.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.67 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.16 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 | 19.0 mg |
FAQ
What is 'chipped beef' exactly?
Chipped beef is very thinly sliced, salt-cured, and dried beef, typically sold in jars or vacuum-sealed packages. It's similar to bresaola but much saltier and intended to be rehydrated and cooked in sauces.
Can I make a lighter version?
Yes. Use low-fat milk instead of heavy cream for the sauce, reduce the amount of beef, and incorporate mushrooms or peas to add volume and fiber without extra sodium.
Is it gluten-free?
The traditional recipe is not, as the roux for the cream sauce is made with wheat flour. You can substitute a gluten-free flour blend or use a cornstarch slurry to thicken the sauce.
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 1.33 kcal/g · 23% calories from protein · 0.1 g fiber · 4.6 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: 2.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.