Is Chinese Mongolian Beef Healthy? A Nutrition Breakdown

Mongolian beef is a popular Chinese takeout dish featuring tender strips of beef stir-fried with vegetables in a sweet and savory brown sauce. With its rich flavor and tender texture, it’s easy to overindulge. But is Chinese Mongolian beef actually a healthy choice?

I took a closer look at the nutrition facts of this beloved beef stir-fry. Keep reading for a complete breakdown of the health pros and cons.

A Look at the Ingredients

To determine if Mongolian beef is healthy, we first need to examine what goes into it:

• Beef – usually flank, sirloin or round, sliced thinly
• Onions, carrots, bell peppers – the most common veggies
• Soy sauce, hoisin – for flavor
• Cornstarch – helps thicken the sauce
• Oil – for stir-frying, often vegetable or canola

At its core, Mongolian beef is a balanced combo of lean protein, vegetables, and sauce. But preparation technique and portion size impact just how healthy it is.

The Potential Nutrition Pros

When made properly Mongolian beef can provide some nutritional benefits

• Protein – lean beef is an excellent source, aiding muscle growth and keeping you full.

• Iron – beef contains heme iron, which is highly bioavailable compared to plant sources.

• Vitamin A – from carrots and peppers; supports immune function.

• Vitamin C – peppers provide this antioxidant vitamin.

• Zinc – beef contains high levels of this immune-boosting mineral.

• Fiber – onions, carrots, and bell peppers supply gut-healthy fiber.

So you can see Mongolian beef delivers complete nutrition from both the beef and veggie components when servings are controlled.

Where It Falls Short on Health

However, there are some potential downsides to consider:

• High sodium – soy sauce and hoisin add a lot of sodium if overused.

• Saturated fat – beef contains saturated fat, which should be limited.

• Low vegetable content – often heavy on the beef but light on veggies.

• Refined carbs – white rice or noodles commonly served alongside.

• Large portions – dishes at restaurants are often 2-3 servings worth of food.

To make the most of Mongolian beef’s nutrition, watch the sodium, opt for lean beef, load up on the veggies, and control portions.

Tips for a Healthy Version

Here are some easy ways to tweak Mongolian beef to make it healthier:

• Use lean beef like sirloin or flank steak.

• Load up on vegetables – double the amount that restaurants use.

• Go light on soy sauce and hoisin to cut sodium.

• Serve with brown rice or quinoa instead of white rice.

• Drink water with the meal to counter the sodium.

• Box half the dish to take home before overeating.

• Add a side salad for extra vegetables and nutrition.

The Verdict

Mongolian beef can be a nutritious dish when made properly. It provides protein, important vitamins and minerals, and vegetables. Just be mindful of sodium, saturated fat, and portions.

Overall, enjoying Mongolian beef occasionally as part of a balanced diet is perfectly healthy for most people. With a few simple tweaks, you can feel good about indulging in this beefy, saucy stir-fry.