Salisbury steak with gravy, macaroni and cheese, frozen meal
Common food
Photo: Wikipedia
A classic American frozen comfort meal featuring a seasoned ground beef patty smothered in rich brown gravy, paired with creamy, baked macaroni and cheese. The steak is tender and savory, while the macaroni offers a soft, cheesy contrast. For a frozen meal, it provides a notable protein punch (over 10g per 100g) alongside a significant carbohydrate load.
Calorie split: 21% protein · 41% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People cherish it for delivering the nostalgic, hearty flavors of home-style cooking with zero effort. It's a reliable, warming meal that satisfies cravings for savory beef and creamy pasta.
⚠️ Watch-outs & how to enjoy it better
The meal is typically high in sodium and refined carbohydrates, which can contribute to bloating and blood-sugar spikes. To counteract, pair it with a large side of steamed or roasted non-starchy vegetables (like broccoli or green beans) to add fiber and volume, and consider splitting the portion to control intake.
Key benefits
- Quick, convenient source of protein and energy
- Provides a complete, hot meal with minimal preparation
- Contains some iron and B vitamins from the beef patty
- Offers a familiar, satisfying comfort food experience
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Salisbury steak' was popularized in the 19th century by Dr. James Salisbury, who advocated for a diet of lean ground beef to improve digestive health, long before it became a frozen dinner staple.
Full nutrition (USDA data · scales with serving)
| Water | 59.2 g |
| Energy | 202 kcal |
| Protein | 10.4 g |
| Total lipid (fat) | 8.5 g |
| Carbohydrate, by difference | 20.4 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 108 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 124 mg |
| Potassium, K | 136 mg |
| Sodium, Na | 380 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 15.8 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.17 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 30.0 ug |
| Folic acid | 21.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 45.0 ug |
| Choline, total | 19.6 mg |
| Vitamin B-12 | 0.62 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 47.0 ug |
| Retinol | 36.0 ug |
| Carotene, beta | 114 ug |
| Carotene, alpha | 46.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 250 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.84 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.10 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) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 23.0 mg |
FAQ
Is Salisbury steak made from real steak?
No, despite the name, Salisbury steak is made from ground beef (or a beef blend) formed into a patty, not a cut of steak.
Why is this meal so high in sodium?
Sodium is a common preservative and flavor enhancer in frozen and processed foods. It helps extend shelf life and maintain texture, but can be excessive.
Can I make a healthier version at home?
Absolutely. Use lean ground beef or turkey, make a gravy from low-sodium broth, and prepare macaroni and cheese with whole-grain pasta and a blend of real cheeses and milk.
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 2.02 kcal/g · 21% calories from protein · 1.3 g fiber · 1.8 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: 2.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.