⏱ 165 min total

Braised Beef and Onions

Name: Braised Beef and Onions
Prep time: 15 min
Cook time: 150 min
Total time: 165 min
Yield: 1 serving
Ingredients: ½ lb Beef chuck arm pot roast; ¾ cloves, minced Garlic; ¼ tbsp Parsley; ¾ cup, chopped Onion; ¼ tsp Allspice; ¼ tsp Salt; ⅛ tsp Black pepper

Per 1 serving · 352 g · 7 ingredients

Calories

607

30%
of a 2,000 cal day

Protein
45g
30% of calories
Carbs
13g
8% of calories
Fat
41g
61% of calories

Portion

✓ Protein-dense

At a glance

One serving of Braised Beef and Onions (352 g) has 607 calories, with 45 g of protein, 13 g of carbohydrates and 41 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (90% DV), thiamine (21% DV) and riboflavin (b2) (27% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 82% and 69% of the daily value.

Per 100 g

172cal

medium energy density

Protein per 100 cal

7.4g

Net carbs

10g

carbs minus fiber

Fiber

2.3g

5.1 g sugar

High in

20%+ of the daily value

Protein90%
Thiamine21%
Riboflavin (B2)27%
Niacin62%
Vitamin B692%
Vitamin B12156%

Good source of

10–19% of the daily value

Vitamin C12%
Vitamin K17%
Folate (B9)12%
Potassium18%
Magnesium14%
Manganese11%

Watch

20%+ of the daily value

Sodium32%
Saturated fat82%
Cholesterol69%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 150 min

1
Preheat oven to 400°F (204°C).
2
Halve onions lengthwise, then thinly slice lengthwise. Finely chop garlic and parsley.
3
Pat beef dry. In a small bowl, combine allspice, salt, and pepper. Rub the mixture all over the beef.
4
Spread half of the onions and half of the garlic in a 13x9-inch roasting pan. Place the beef on top.
5
Spread the remaining onions and garlic over the meat.
6
Tightly cover the pan with foil and roast for 1 hour.
7
Turn the beef over, cover again, and continue roasting until the meat is very tender, about 1 1/2 hours more.
8
Remove the pan from the oven and skim the fat from the pan juices.
9
Slice the beef against the grain and sprinkle with parsley. Serve with the onions and pan juices.

Vitamins & minerals

Amounts for 1 serving (352 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	4 μg	1%
Vitamin C	11 mg	12%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	20 μg	17%
Thiamine	0.2 mg	21%
Riboflavin (B2)	0.4 mg	27%
Niacin	10 mg	62%
Vitamin B6	1 mg	92%
Folate (B9)	47 μg	12%
Vitamin B12	4 μg	156%
Pantothenic acid	1 mg	28%
Choline	190 mg	35%

Minerals

Nutrient	Amount	% Daily Value
Calcium	76 mg	8%
Iron	4 mg	53%
Potassium	856 mg	18%
Magnesium	57 mg	14%
Phosphorus	434 mg	62%
Zinc	11 mg	96%
Copper	0.2 mg	23%
Manganese	0.2 mg	11%
Selenium	47 μg	85%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	50 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	7 g	—
Glycine	3 g	—
Histidine	1 g	—
Hydroxyproline	0.5 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	17 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	2 g	—
Starch	0 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 607 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

115min
Walking (3.5 mph)
73min
Cycling (moderate)
51min
Running (6 mph)
85min
Swimming laps

Common questions

How many calories are in Braised Beef and Onions?

One serving of Braised Beef and Onions (1 serving) has 607 calories, which works out to 172 calories per 100 g. That is about 30% of a 2,000-calorie day.

Are Braised Beef and Onions high in protein?

Yes. It has 45 g of protein per serving, and 30% of its calories come from protein (7.4 g of protein per 100 calories).

Are Braised Beef and Onions keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Braised Beef and Onions?

728 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Braised Beef and Onions?

5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (352 g)

Calories607

% Daily Value*

Total fat 41g	52%
Saturated fat 17g	82%
Trans fat 0g
Cholesterol 206mg	69%
Sodium 728mg	32%
Total carbohydrate 13g	5%
Dietary fiber 2.3g	8%
Total sugars 5.1g
Protein 45g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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