Stewed seasoned ground beef, Puerto Rican style
Common food
Photo: Wikipedia
This is a savory, deeply seasoned ground beef stew, often simmered with sofrito, olives, and capers for a rich, umami-packed flavor. The texture is tender and slightly loose, with a robust, aromatic profile that's distinctly Puerto Rican. Nutritionally, it's a high-protein, high-fat dish with minimal carbs, making it a substantial, energy-dense base for many meals.
Calorie split: 20% protein · 6% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People adore it for its complex, savory flavor that perfectly balances salty, tangy, and herbal notes, making it the flavorful heart of many comfort foods. It's also cherished for its incredible versatility, serving as the filling for everything from empanadas to stuffed plantains.
⚠️ Watch-outs & how to enjoy it better
The high fat and sodium content, often from olives and capers, can be a concern for those monitoring heart health or blood pressure. To counteract this, serve it with a large portion of fiber-rich vegetables like steamed cabbage or a fresh salad to balance the meal and aid digestion.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Rich in iron and B vitamins, especially B12, from the beef
- Provides healthy fats, including monounsaturated fats if cooked with olive oil
- Low in carbohydrates and sugars, suitable for low-carb diets
- Contains antioxidants from aromatic seasonings like garlic and peppers
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The signature seasoning blend, sofrito, is the non-negotiable flavor base, and many families guard their specific recipe, which often includes recao (culantro), not just cilantro.
Full nutrition (USDA data · scales with serving)
| Water | 56.8 g |
| Energy | 278 kcal |
| Protein | 13.8 g |
| Total lipid (fat) | 22.8 g |
| Carbohydrate, by difference | 3.8 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 138 mg |
| Potassium, K | 337 mg |
| Sodium, Na | 868 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 11.6 ug |
| Vitamin C, total ascorbic acid | 13.5 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.14 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 44.0 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 128 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 2669 ug |
| Lutein + zeaxanthin | 69.0 ug |
| Vitamin E (alpha-tocopherol) | 2.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 7.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.2 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 | 0.32 g |
| SFA 16:0 | 3.9 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 10.9 g |
| MUFA 16:1 | 0.50 g |
| MUFA 18:1 | 10.2 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.2 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 | 49.0 mg |
FAQ
How is this different from regular ground beef?
It's defined by its cooking method and seasoning. The beef is simmered in a flavorful liquid with sofrito, olives, and capers, which infuses it with a distinct Puerto Rican taste and creates a saucier, more complex dish than simply browned ground beef.
Can I make it leaner?
Yes, you can use extra-lean ground beef or ground turkey. However, the traditional flavor relies on some fat for richness. To compensate, ensure your sofrito is potent and consider adding a splash of vinegar or a bit more olives for tang.
What's the best way to store leftovers?
Store in an airtight container in the refrigerator for up to 3-4 days. It also freezes very well for up to 3 months; the flavors often meld and improve after reheating.
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 2.78 kcal/g · 20% calories from protein · 0.9 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: 2.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.