Ground beef with rice

Dinner

Item Rating: 70/100

1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		352.9 mg	15%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	1.2 g	4%
	Sugars	1.2 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		2.9 mg	16%
Potassium		294.1 mg	6%

* 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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 158 cal (40.2%)

Protein: 94 cal (23.9%)

Carbs: 141 cal (35.9%)

About Ground beef with rice

Ground beef with rice is a classic comfort food found in many global cuisines, especially in Asian, Latin American, and American dishes. Ground beef serves as the protein base, often seasoned and cooked with spices, herbs, and aromatics, while rice provides energy-dense carbohydrates. Nutritionally, this meal is a good source of protein, iron, and zinc from beef, while rice offers B vitamins like thiamine and niacin alongside fiber (especially if prepared with brown rice). The overall nutritional profile depends on preparation methods and added ingredients, making it a versatile dish for various dietary needs.

Health Benefits

• Rich source of protein (approximately 20-25g per 3 oz of cooked ground beef), which supports muscle growth and repair.
• Contains iron (around 2-3 mg per serving of beef), essential for red blood cell formation and oxygen transport.
• Provides zinc (5-6 mg per serving), which boosts immune system function and assists in wound healing.

Dietary Considerations

Allergens: Contains None inherent, but may contain gluten or soy if seasonings or sauces are added

Suitable for: High-protein diets, low-carb diets (if rice is omitted or substituted), athlete-focused diets

Not suitable for: Vegetarian diets, vegan diets, low-fat diets (depending on the fat content of ground beef)

Selection and Storage

Store cooked ground beef and rice in an airtight container in the refrigerator for up to 3 days. Freeze in portioned containers for longer storage, and reheat thoroughly before consumption.

Common Questions About Ground beef with rice Nutrition

Is ground beef with rice high in protein?

Yes, ground beef with rice contains a moderate amount of protein, primarily from the ground beef. A 3-ounce serving of 85% lean ground beef provides around 22 grams of protein, while white or brown rice typically adds about 2-5 grams of protein per cup depending on the type. The combination makes it a good source of protein for many diets.

Can I eat ground beef with rice on a low-carb or keto diet?

Ground beef itself is keto-friendly due to its high fat and protein content, but rice is not suitable for a keto or strict low-carb diet, as it is high in carbohydrates (45 grams of carbs per cup of cooked white rice). To make this dish keto-friendly, you can replace rice with cauliflower rice or another low-carb substitute.

What are the health benefits and concerns of eating ground beef with rice?

Ground beef is a great source of high-quality protein, iron, and vitamin B12, while rice provides energy-rich carbs and some fiber if you choose brown rice. However, consuming high-fat ground beef and white rice regularly may contribute to excess calorie intake, saturated fat, and low nutritional variety. Opt for lean beef (90% lean or higher) and whole-grain rice for a healthier version of this dish.

What is the recommended portion size for ground beef with rice?

A balanced portion would be about 3-4 ounces of cooked ground beef paired with half to one cup of cooked rice. This ensures a reasonable calorie count, averaging around 400-500 calories per meal, depending on additional ingredients like fats or sauces. Serving sizes may vary based on dietary goals and activity levels.

How does ground beef with rice compare to alternatives like chicken and quinoa?

Compared to chicken and quinoa, ground beef with white rice tends to be higher in fat and calories but lower in fiber. For instance, chicken breast is a leaner protein source than ground beef, and quinoa contains more fiber and protein per cup than white rice. Substituting lean chicken and quinoa instead of ground beef and white rice can create a more nutrient-dense, lower-fat meal.

Data Sources & Scientific References