Food
Beef and rice nutrition facts
A typical portion of beef and rice (1 cup; 196 g, no sauce) has 290 calories and 14g of protein (USDA FoodData Central). USDA lists 7 descriptions of it: per 100 g they range from 135 calories (beef and rice with mushroom sauce) to 178 (beef and rice with soy-based sauce).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Beef and rice, no sauce, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.3g
- more than 45% of 8,218 USDA reference foods
- Calories per 100 g
- 146
- more than 41% of reference foods
- Sodium per 100 g
- 312mg
- more than 73% of reference foods
1 cup weighs 196 g in USDA's record for Beef and rice, no sauce (FDC 2706489); across 7 records of beef and rice USDA weighs it at 196 to 248 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 48% carbohydrate, 31% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium20 µg in 1 cup (196 g), 37% of the Daily Value
- Folate120 µg DFE in 1 cup (196 g), 30% of the Daily Value
- Vitamin B120.6 µg in 1 cup (196 g), 25% of the Daily Value
- Niacin3.7 mg in 1 cup (196 g), 23% of the Daily Value
- Zinc2.5 mg in 1 cup (196 g), 22% of the Daily Value
- Thiamin0.2 mg in 1 cup (196 g), 18% of the Daily Value
- Vitamin B60.3 mg in 1 cup (196 g), 15% of the Daily Value
- Copper0.1 mg in 1 cup (196 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 2706489), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of beef and rice USDA describes
Beef and rice with soy-based sauce has the most calories per 100 g (178); the fewest: Beef and rice with mushroom sauce (135)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Beef and rice, no sauce | 146 | 7.3 g | 5 g | 312 mg |
| Beef and rice with soy-based sauce | 178 | 13.6 g | 10.3 g | 275 mg |
| Beef and rice with cheese sauce | 142 | 8.1 g | 5.4 g | 298 mg |
| Beef and rice with cream sauce | 139 | 6.7 g | 5.2 g | 303 mg |
| Beef and rice with tomato-based sauce | 136 | 6.4 g | 5.2 g | 308 mg |
| Beef and rice with gravy | 137 | 6.3 g | 5.1 g | 315 mg |
| Beef and rice with mushroom sauce | 135 | 6.3 g | 5.2 g | 313 mg |
Every nutrient in this record (65)
The portion is 1 cup (196 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 14.2 g | 7.27 g | 28% |
| Total lipid (fat) | 9.80 g | 5.00 g | 13% |
| Carbohydrate, by difference | 33.8 g | 17.2 g | 12% |
| Energy | 286 kcal | 146 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 136 g | 69.3 g | |
| Total Sugars | 0.059 g | 0.030 g | |
| Fiber, total dietary | 0.39 g | 0.20 g | 1% |
| Cholesterol | 33.3 mg | 17.0 mg | 11% |
| Fatty acids, total saturated | 2.15 g | 1.10 g | 11% |
| Fatty acids, total monounsaturated | 4.13 g | 2.11 g | |
| Fatty acids, total polyunsaturated | 2.62 g | 1.34 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 15.7 mg | 8.00 mg | 1% |
| Iron, Fe | 2.35 mg | 1.20 mg | 13% |
| Magnesium, Mg | 21.6 mg | 11.0 mg | 5% |
| Phosphorus, P | 122 mg | 62.0 mg | 10% |
| Potassium, K | 133 mg | 68.0 mg | 3% |
| Sodium, Na | 612 mg | 312 mg | 27% |
| Zinc, Zn | 2.47 mg | 1.26 mg | 22% |
| Copper, Cu | 0.11 mg | 0.058 mg | 13% |
| Selenium, Se | 20.4 µg | 10.4 µg | 37% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.39 mg | 0.71 mg | 9% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.22 mg | 0.11 mg | 18% |
| Riboflavin | 0.074 mg | 0.038 mg | 6% |
| Niacin | 3.70 mg | 1.89 mg | 23% |
| Vitamin B-6 | 0.26 mg | 0.13 mg | 15% |
| Folate, total | 72.5 µg | 37.0 µg | |
| Vitamin B-12 | 0.61 µg | 0.31 µg | 25% |
| Choline, total | 44.5 mg | 22.7 mg | 8% |
| Vitamin K (phylloquinone) | 6.86 µg | 3.50 µg | 6% |
| Folic acid | 66.6 µg | 34.0 µg | |
| Folate, food | 7.84 µg | 4.00 µg | |
| Folate, DFE | 120 µg | 61.0 µg | 30% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.0059 g | 0.0030 g | |
| SFA 12:0 | 0.0059 g | 0.0030 g | |
| SFA 14:0 | 0.10 g | 0.052 g | |
| SFA 16:0 | 1.45 g | 0.74 g | |
| SFA 18:0 | 0.54 g | 0.28 g | |
| MUFA 18:1 | 3.92 g | 2.00 g | |
| PUFA 18:2 | 2.28 g | 1.16 g | |
| PUFA 18:3 | 0.32 g | 0.16 g | |
| PUFA 20:4 | 0.0078 g | 0.0040 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.16 g | 0.081 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.047 g | 0.024 g | |
| PUFA 20:5 n-3 (EPA) | 0.0020 g | 0.0010 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.0059 g | 0.0030 g |
Source: USDA FoodData Central, FDC 2706489: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in beef and rice?
290 in 1 cup (196 g) of no sauce; 135 to 178 per 100 g across USDA's descriptions.
How much protein is in beef and rice?
14g in 1 cup; 7.3 g per 100 g.
How much sodium is in beef and rice?
610mg in 1 cup; 312 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov