1 serving (250 grams) contains 350 calories, 30.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
330.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 5.7 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 66.0 mg | 22% | |
| Sodium | 754.7 mg | 32% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 4.7 g | ||
| protein | 28.3 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 377.4 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beef casserole
Beef casserole is a hearty, slow-cooked dish found in many cuisines, particularly in European and American traditions. It typically combines chunks of beef with vegetables like carrots, potatoes, and onions, all cooked in a flavorful broth. The dish offers a high-protein meal due to its beef content while also providing dietary fiber and vitamins from the vegetables. A standard serving of beef casserole can deliver approximately 250-300 calories, depending on the recipe, with around 20-25 grams of protein, essential amino acids, iron, zinc, and B vitamins (notably B12). The inclusion of vegetables boosts its nutritional value, contributing vitamins A and C alongside potassium.
Health Benefits
- High in protein which supports muscle repair and overall growth, with around 20-25 grams of protein per serving.
- Contains iron from beef, essential for oxygen transport in the body and energy production, with approximately 15% of the daily recommended intake per serving.
- Rich in B vitamins, particularly B12, which is crucial for red blood cell formation and nervous system function.
- Vegetables provide dietary fiber for improved digestion and vitamin A for healthy vision.
- Zinc from beef contributes to immune function and wound healing.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze individual portions and reheat thoroughly before consuming.
Common Questions About Beef casserole Nutrition
Is beef casserole high in protein?
Yes, beef casserole is generally high in protein due to the inclusion of beef as the main ingredient. On average, a 1-cup serving can contain around 20-25 grams of protein, making it a robust source for muscle building and repair.
Can I eat beef casserole on a keto diet?
Beef casserole can be keto-friendly if prepared without high-carb ingredients like potatoes, flour, or sugar. Opt for low-carb vegetables such as zucchini, spinach, or mushrooms, and use heavy cream or cheese for richness instead of starchy thickeners.
What are the health benefits and concerns of eating beef casserole?
Beef casserole provides essential nutrients like iron, zinc, and B vitamins, supporting energy production and immune function. However, it can be high in saturated fat and sodium depending on preparation, so moderation is recommended and opt for lean cuts of beef when possible.
What is the recommended portion size for beef casserole?
A typical serving size for beef casserole is about 1 cup (approximately 250-300 grams), which provides balanced nutrients while keeping calorie intake manageable, usually around 300-400 calories depending on the recipe.
How does beef casserole compare to chicken casserole in terms of nutrition?
Beef casserole is higher in iron and zinc compared to chicken casserole, but also typically contains more saturated fat. Chicken casserole is lighter in calories and fat, making it a better choice for those aiming for lower-calorie meals while still maintaining protein intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
