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High-protein beef stroganoff prepared without sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beef stroganoff without sauce (180 g) has 328 calories. That works out to 182 calories per 100 g. It contains 5.6 g of carbs, 40.3 g of protein, 16 g of fat and 1.1 g of fiber. Its 4.1 µg of B12 covers 173% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
328
KCAL / 180G
Carbs
5.6g
· 2% DV
Protein
40.3g
· 81% DV
Fat
16g
· 21% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 49% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 328 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 5.76 g | 29% |
| Trans fat | 0.5 g | |
| Sodium | 130 mg | 6% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 40.3 g | 81% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 328 kcal |
| 1 piece (small) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 4 ounce (medium) | 113 g | 206 kcal |
| 1 cup (medium) | 170 g | 309 kcal |
| 6 ounce (large) | 170 g | 309 kcal |
| 1 piece (whole) | 220 g | 400 kcal |
| 1 cup (large) | 250 g | 455 kcal |
| 1 serving (large) | 260 g | 473 kcal |
Calculated from 182 calories per 100 g.
Beef stroganoff without sauce is a version of the beef dish served without its usual creamy sauce. It focuses on the cooked beef and any other ingredients in the preparation, rather than the sauce used in classic stroganoff.
To make beef stroganoff without sauce, slice tender beef thinly across the grain and sear it quickly in a hot pan. Cook any onions or mushrooms separately, then combine them with the beef and serve without adding a creamy sauce.
Tender cuts such as sirloin or tenderloin work well for beef stroganoff without sauce. Slice the meat thinly across the grain so it cooks quickly and stays tender without needing a long braise.
Beef stroganoff without sauce can turn tough if you use a chewy cut, slice with the grain, or cook the strips for too long. Choose tender beef, cut across the grain, and sear it briefly over high heat.
Serve beef stroganoff without sauce with rice, noodles, mashed potatoes, or vegetables. Rice and potatoes work especially well because they complement the beef and catch any juices left in the pan.
Yes, you can prepare beef stroganoff without sauce ahead, but the beef is best cooked close to serving so it stays tender. You can prepare and refrigerate the other ingredients separately, then quickly cook and combine them when needed.
The main difference is that beef stroganoff without sauce leaves out the creamy sauce found in the classic dish. Traditional stroganoff is commonly served with a sauce made with sour cream or a similar ingredient.
Yes, beef stroganoff without sauce can be made without mushrooms; they are a common addition, not an essential part of the dish. Cook the beef with onions or simply season it to let the meat take center stage.
To keep beef stroganoff without sauce from drying out, use tender beef, sear it quickly, and avoid cooking it longer than needed. Letting the beef brown in a hot pan also builds flavor without relying on sauce.
Yes, beef stroganoff without sauce can be frozen in an airtight container. The beef may be less tender after thawing, so reheat it gently in a pan and stop as soon as it is hot throughout.
Vitamins
B12
4.14µg · 173% DV
B3
10.44mg · 65% DV
B6
0.76mg · 45% DV
B2
0.34mg · 26% DV
Minerals
Zinc
8.28mg · 75% DV
Selenium
36µg · 65% DV
Phosphorus
369mg · 53% DV
Iron
4.32mg · 24% DV
Potassium ⭐
572mg · 17% DV
Sodium
130mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 328 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Beef stroganoff without sauce is a version of the Russian dish made with strips of beef, prepared without the creamy sauce commonly associated with stroganoff. Without the sauce, the browned, savoury flavour of the meat takes centre stage; its texture depends on the cut and how long it is cooked. It can be served with rice, potatoes or noodles, or alongside vegetables for a less substantial plate. This is a protein-rich choice with relatively few carbohydrates: it provides 22.4 g of protein per 100 g. For a lighter meal, keep added cooking fat modest and pair it with a crisp salad or cooked vegetables.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.76g
MONOUNSATURATED
6.84g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.