⏱ 45 min totalMongolian Beef and Rice
Per 1 serving · 261 g · 10 ingredients
of a 2,000 cal day
- Protein30g21% of calories
- Carbs53g37% of calories
- Fat26g41% of calories
At a glance
One serving of Mongolian Beef and Rice (261 g) has 568 calories, with 30 g of protein, 53 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (61% DV), Vitamin E (28% DV) and thiamine (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 90%, 23% and 25% of the daily value.
High in
20%+ of the daily value
- Protein61%
- Vitamin E28%
- Thiamine24%
- Niacin62%
- Vitamin B662%
- Folate (B9)23%
Good source of
10–19% of the daily value
- Vitamin K11%
- Riboflavin (B2)14%
- Potassium11%
- Magnesium12%
Watch
20%+ of the daily value
- Sodium90%
- Saturated fat23%
- Cholesterol25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup White rice
4 oz Flank steak
¹⁄₁₆ cup Cornstarch
¹⁄₁₆ cup Canola oil
⅛ cup Tamari soy sauce
⅛ cup unpacked Brown sugar
½ cloves, minced Garlic- 🥄⅛ cup Water
- ¼ tbsp Canola oil
⅜ medium Scallions
Directions
- 1
Prepare rice as per package directions; set aside.
- 2
Slice the steak into small thin pieces against the grain. In a large zip-top bag add the starch and add the beef to it. Close the ziploc bag and shake really well until each pieces is coated with cornstarch. Refrigerate until ready to use.
- 3
For the sauce: In a small sauce pan add the oil, soy sauce, brown sugar, garlic, and water. Stir and cook over medium heat until sauce thickens, about 20 minutes. Set aside.
- 4
In a non-stick skillet heat the oil. When the oil is hot, add beef and cook until browned. Remove beef from skillet to a bowl and empty the oil from the skillet. Return beef to skillet and pour sauce over the beef. Stir and cook for a couple more minutes.
- 5
Serve over rice and garnish with green onions.
Vitamins & minerals
Amounts for 1 serving (261 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 10 mg | 62% |
| Vitamin B6 | 1 mg | 62% |
| Folate (B9) | 94 μg | 23% |
| Vitamin B12 | 1 μg | 51% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 117 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 66 mg | 7% |
| Iron | 4 mg | 52% |
| Potassium | 530 mg | 11% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 309 mg | 44% |
| Zinc | 5 mg | 43% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 25% |
| Selenium | 33 μg | 59% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 34 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.3 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 17 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 568 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 108minWalking (3.5 mph)
- 68minCycling (moderate)
- 47minRunning (6 mph)
- 80minSwimming laps
Common questions
How many calories are in Mongolian Beef and Rice?
One serving of Mongolian Beef and Rice (1 serving) has 568 calories, which works out to 218 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is Mongolian Beef and Rice high in protein?
It provides a solid 30 g of protein per serving (61% of the 50 g daily value), but protein supplies only 21% 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 Mongolian Beef and Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mongolian Beef and Rice?
2081 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mongolian Beef and Rice?
18 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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