Sloppy joe, no bun
Common food
Photo: Wikipedia
A sloppy joe without the bun is a hearty, savory-sweet ground meat mixture, typically beef or turkey, simmered in a tangy tomato-based sauce with onions and bell peppers. The texture is loose and saucy, with the meat providing a satisfying chew. Nutritionally, it's a protein-rich, lower-carb option compared to its sandwich form, with a moderate fat content from the meat and cooking oil.
Calorie split: 35% protein · 16% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for its deeply comforting, nostalgic flavor—a perfect balance of savory, sweet, and tangy that feels like a warm hug. Its loose, saucy consistency makes it incredibly versatile for serving over rice, potatoes, or into lettuce wraps.
⚠️ Watch-outs & how to enjoy it better
The mixture can be high in sodium from the canned tomato products and added salt, and the sugar content, while moderate, can contribute to blood sugar spikes. For those watching sodium, using low-sodium ketchup and tomato paste is a simple swap. To balance the meal, pair it with a fiber-rich side like steamed broccoli or a leafy green salad.
Key benefits
- High in protein for muscle maintenance and satiety.
- Lower in carbohydrates than the traditional sandwich version.
- Provides iron and B vitamins from the ground meat.
- Quick and easy to prepare for a weeknight meal.
- Versatile base for other dishes like stuffed peppers or nachos.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'Sloppy Joe' is said to have originated from a 1930s diner in Sioux City, Iowa, where a cook named Joe added tomato sauce to his 'loose meat' sandwiches, creating the saucy version we know today.
Full nutrition (USDA data · scales with serving)
| Water | 73.5 g |
| Energy | 140 kcal |
| Protein | 12.1 g |
| Total lipid (fat) | 7.6 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 3.8 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 284 mg |
| Sodium, Na | 296 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 8.1 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.8 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 41.9 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 102 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 6507 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.66 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.90 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.25 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.03 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 | 39.0 mg |
FAQ
Is sloppy joe meat the same as taco meat?
No. While both use ground meat, sloppy joe sauce is typically tomato-based with a sweet and tangy profile from ketchup, brown sugar, and mustard. Taco seasoning is drier and spiced with cumin, chili powder, and paprika for a distinctly Mexican flavor.
Can I make this with ground turkey or chicken?
Absolutely. Ground poultry is a common and leaner substitute. You may need to add a bit more oil during cooking to prevent it from drying out, and the flavor will be milder, letting the sauce shine.
What's the best way to store and reheat leftovers?
Store in an airtight container in the refrigerator for up to 4 days. Reheat gently in a skillet over medium heat, adding a splash of water or broth if the mixture has thickened too much, until steaming hot.
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 1.40 kcal/g · 34% calories from protein · 0.7 g fiber · 3.8 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: 1.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.