Cratox AI
Reviewed by Cratox Nutrition Team · Updated February 3, 2026
beef steak with onions
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Beef steak with onions, Puerto Rican style

🔥 321 Calories
💪 20.9g Protein
⚡ 3.9g Carbohydrates
🥑 24.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Beef steak with onions, Puerto Rican style
Energy density
Dense
321 kcal per 100g
Macro energy profile
Fat-led
26% Protein · 5% Carbohydrates · 69% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinHigh in fatHigh in sodiumLow in sugarUSDA data

Nutritional Information

321
kcal/100g
Protein
20.9g
Carbohydrates
3.9g
Fat
24.1g

About Beef steak with onions, Puerto Rican style

Beef steak with onions, Puerto Rican style is a flavorful dish that combines tender beef steak and caramelized onions, reflecting the rich culinary heritage of Puerto Rico. This dish is often seasoned with spices such as garlic, oregano, and pepper, making it a savory staple in Puerto Rican households. It showcases how local ingredients are transformed into beloved comfort food, often served with rice and beans or plantains, making it a well-rounded meal option.

Nutritionally, this dish is notable for its high protein content, offering 20.90g per 100g serving, which supports muscle growth and repair. Additionally, it contains a moderate amount of healthy fats, primarily from the beef, and has low carbohydrate content, making it suitable for various dietary preferences. The inclusion of onions adds fiber and beneficial antioxidants, enhancing its health benefits while providing a satisfying taste experience.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in iron, which is essential for oxygen transport in the blood.
Contains vitamin B12, vital for nerve function and the production of red blood cells.
May help in maintaining a healthy weight due to its protein-rich nature, promoting satiety.
Offers essential amino acids that are crucial for overall health.
Contains antioxidants from onions that may reduce inflammation.
Supports a healthy metabolism thanks to its balanced macronutrient profile.
Can contribute to improved energy levels from its nutrient density.
Low in carbohydrates, making it suitable for low-carb diets.
Provides a delicious, satisfying meal option that can be part of a healthy diet.

Recommended Food Pairings

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White rice - complements the dish for a traditional Puerto Rican meal.
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Black beans - adds fiber and protein, creating a balanced plate.
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Fried plantains - offers a sweet contrast to the savory beef.
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Avocado salad - provides healthy fats and freshness.
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Mango salsa - adds a fruity, tangy flavor that enhances the dish.

How to Consume

Serving size
Recommended serving 150g, about 1 medium plate.
Frequency
Recommended frequency 2-3 times per week.
  • •Grill or pan-sear the steak for optimal flavor and tenderness.
  • •Marinate the beef overnight for deeper flavor infusion.
  • •Serve with a side of vegetables for added nutrients.
  • •Use lean cuts of beef to reduce saturated fat intake.
  • •Pair with whole grains for a complete meal.

Selection & Storage

How to choose:

  • ✓Select beef that is bright red with minimal discoloration.
  • ✓Check for marbling, which indicates tenderness and flavor.
  • ✓Ensure onions are firm, dry, and free from blemishes.
  • ✓Look for a sell-by date that is several days in the future.
Storage
Optimal storage conditions include refrigeration at 34-40°F (1-4°C) with low humidity.
Shelf life
Storage duration is 3-5 days refrigerated, up to 6 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with red meat allergies should avoid this dish.
  • ⚠️Those with certain heart conditions may need to limit red meat consumption.
  • ⚠️People following strict vegetarian or vegan diets should not consume.
  • ⚠️Excessive consumption of red meat may increase the risk of certain health conditions.
  • ⚠️Ensure proper cooking temperature to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Beef steak with onions, Puerto Rican style have?

Beef steak with onions, Puerto Rican style contains approximately 321 calories per 100 grams, making it a protein-rich meal option.

Is Beef steak with onions, Puerto Rican style healthy?

Yes, it can be healthy as it provides a good source of protein, iron, and vitamin B12, essential for overall health. However, moderation is key.

How should Beef steak with onions, Puerto Rican style be stored?

Store it in the refrigerator at temperatures between 34-40°F (1-4°C) and consume within 3-5 days. It can also be frozen for up to 6 months.

What are the benefits of eating Beef steak with onions, Puerto Rican style?

This dish offers high protein for muscle repair, iron for oxygen transport, and vitamin B12 for nerve health, along with antioxidants from onions.

How much Beef steak with onions, Puerto Rican style can I eat per day?

A recommended portion is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet.

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