⏱ 45 min totalSwiss Steak
Per 1 serving · 178 g · 9 ingredients
of a 2,000 cal day
- Protein14g19% of calories
- Carbs32g43% of calories
- Fat12g38% of calories
- ✓ Low sodium
At a glance
One serving of Swiss Steak (178 g) has 301 calories, with 14 g of protein, 32 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (29% DV), Vitamin C (34% DV) and thiamine (42% DV). Keep an eye on saturated fat, which provides 25% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Vitamin C34%
- Thiamine42%
- Niacin33%
- Vitamin B637%
- Folate (B9)25%
Good source of
10–19% of the daily value
- Pantothenic acid16%
- Choline10%
- Copper14%
Watch
20%+ of the daily value
- Saturated fat25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ tbsp Olive oil
³⁄₁₆ cup White rice- 2 oz Beef tenderloin
⅛ cup, sliced Onion
⅛ cup, sliced Green bell pepper
⅛ cup, sliced Red bell pepper
¼ can Tomatoes- 🥄⅛ dash Salt
⅛ dash Black pepper
Directions
- 1
Prepare rice as per package directions.
- 2
Heat oil in a pan over medium heat.
- 3
Cut steak into strips and fry with onions for 2-3 minutes until steak begins to brown and onions begin to become translucent.
- 4
Add sliced peppers and diced tomatoes.
- 5
Cook until peppers are tender, about 5-8 minutes more.
- 6
Season with salt and pepper, serve with cooked rice
Vitamins & minerals
Amounts for 1 serving (178 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 30 μg | 3% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.5 mg | 42% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 99 μg | 25% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 54 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 44 mg | 4% |
| Iron | 3 mg | 34% |
| Potassium | 367 mg | 8% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 159 mg | 23% |
| Zinc | 2 mg | 22% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.5 mg | 20% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 327 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,205 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 301 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Swiss Steak?
One serving of Swiss Steak (1 serving) has 301 calories, which works out to 169 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Swiss Steak high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 19% 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 Swiss Steak keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Swiss Steak?
106 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Swiss Steak?
2.6 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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