⏱ 110 min totalBeef casserole
Per 1 serving · 512 g · 12 ingredients
of a 2,000 cal day
- Protein49g25% of calories
- Carbs34g18% of calories
- Fat48g57% of calories
At a glance
One serving of Beef casserole (512 g) has 782 calories, with 49 g of protein, 34 g of carbohydrates and 48 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (97% DV), dietary fiber (20% DV) and Vitamin A (20% DV). Keep an eye on saturated fat and cholesterol, which provide 88% and 69% of the daily value.
High in
20%+ of the daily value
- Protein97%
- Dietary fiber20%
- Vitamin A20%
- Vitamin C33%
- Thiamine43%
- Riboflavin (B2)28%
Good source of
10–19% of the daily value
- Vitamin E15%
- Vitamin K11%
- Folate (B9)15%
Watch
20%+ of the daily value
- Saturated fat88%
- Cholesterol69%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Whole wheat flour
⅓ dash Black pepper- 🥄⅓ dash Salt
½ lb Beef chuck arm pot roast
½ tbsp Olive oil
⅓ large Onion
½ Potato medium Potato
¹⁄₁₆ cloves, minced Garlic
⅓ medium Carrots
³⁄₁₆ can Tomatoes
⅔ fl oz Red wine
³⁄₁₆ cup Beef broth
Directions
- 1
Preheat oven to 350F. Grease an 8 cup baking dish and lid.
- 2
Place flour in a plastic bag and season with salt and pepper. Cut beef into large cubes and add to bake. Shake. Remove beef from bag and shake off extra flour.
- 3
In a medium sized frying pan over medium heat, heat olive oil. In batches, add beef and cook until brown on all sides (4-5 min). Remove from pan and repeat until all beef is cooked. Place meat and potatoes into baking dish.
- 4
Add onions, garlic, and carrots to frying pan and cook until lightly golden. Stir in the tomatoes, wine, and stock. Bring to a boil, reduce heat to medium and cook for 5 mins.
- 5
Pour vegetables and sauce over meat and potatoes in baking dish and mix to coat with sauce. Cover and bake until meat is tender, about 1.5 hours. Season with salt and pepper to taste and serve.
Vitamins & minerals
Amounts for 1 serving (512 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 176 μg | 20% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 14 μg | 11% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 12 mg | 77% |
| Vitamin B6 | 2 mg | 118% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 4 μg | 158% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 207 mg | 38% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 88 mg | 9% |
| Iron | 6 mg | 69% |
| Potassium | 1,389 mg | 30% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 528 mg | 75% |
| Zinc | 11 mg | 101% |
| Copper | 0.4 mg | 40% |
| Manganese | 1 mg | 31% |
| Selenium | 53 μg | 97% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 707 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 1,765 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 35 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 3 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.5 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 804 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 22 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 23 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 782 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 149minWalking (3.5 mph)
- 94minCycling (moderate)
- 65minRunning (6 mph)
- 110minSwimming laps
Common questions
How many calories are in Beef casserole?
One serving of Beef casserole (1 serving) has 782 calories, which works out to 153 calories per 100 g. That is about 39% of a 2,000-calorie day.
Is Beef casserole high in protein?
It provides a solid 49 g of protein per serving (97% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Beef casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Beef casserole?
401 mg per serving.
How much sugar is in Beef casserole?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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