Salisbury steak with gravy, potatoes, vegetable, frozen meal
Common food
Photo: Wikipedia
This is a classic American frozen TV dinner, featuring a seasoned ground beef patty smothered in savory brown gravy, accompanied by creamy mashed potatoes and a medley of vegetables. The texture is uniformly soft and tender, with the gravy providing a rich, salty, umami flavor that ties the simple components together. Nutritionally, it's a low-calorie, moderate-protein meal that offers a quick, portion-controlled serving of protein and carbohydrates.
Calorie split: 19% protein · 30% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting, and consistent taste—a reliable hit of savory, homestyle flavor with zero cooking effort. It's a versatile base that can be easily customized with extra spices or a side of fresh greens.
⚠️ Watch-outs & how to enjoy it better
The primary downsides are often high sodium content and the use of processed ingredients, which can be a concern for those monitoring blood pressure or seeking whole foods. To counteract this, pair the meal with a large serving of fresh, low-sodium vegetables (like steamed broccoli or a side salad) to add volume, fiber, and nutrients, and drink a full glass of water with the meal to help manage sodium intake.
Key benefits
- Provides a convenient, pre-portioned source of protein (6.82g/100g).
- Low in calories at 146 kcal per 100g, aiding in calorie management.
- Offers a mix of macronutrients (protein, carbs, fat) in one dish.
- The fiber content (1.2g/100g) is modest but contributes to daily intake.
- Serves as a shelf-stable, long-lasting emergency or convenience food.
🌍 Where it's eaten
💡 Did you know?
The Salisbury steak itself was originally conceived in the 19th century by Dr. James Salisbury as a digestible, nutrient-dense food for Civil War soldiers, long before it became a staple of the frozen food aisle.
Full nutrition (USDA data · scales with serving)
| Water | 72.8 g |
| Energy | 146 kcal |
| Protein | 6.8 g |
| Total lipid (fat) | 8.4 g |
| Carbohydrate, by difference | 10.9 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 72.0 mg |
| Potassium, K | 179 mg |
| Sodium, Na | 268 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 5.7 ug |
| Vitamin C, total ascorbic acid | 5.3 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 34.5 mg |
| Vitamin B-12 | 0.60 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 43.0 ug |
| Carotene, beta | 148 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 336 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 4.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.47 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.83 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.04 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) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 41.0 mg |
FAQ
Is Salisbury steak made from real steak?
No, despite the name, Salisbury steak is made from ground beef (or a beef blend) that is formed into a patty, seasoned, and cooked. It's a hamburger patty served with gravy.
Why is it called a 'TV dinner'?
The term was popularized by Swanson in 1954, marketing these pre-packaged, compartmentalized frozen meals as the perfect, convenient food to eat while watching the newly popular television.
How can I make a frozen Salisbury steak meal healthier?
You can enhance it by adding a large portion of fresh or frozen steamed vegetables (like green beans or carrots) to increase fiber and micronutrients. Using only half the gravy packet can also significantly reduce sodium intake.
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 1.46 kcal/g · 19% calories from protein · 1.2 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: 1.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.