Is Mongolian Beef Healthy? A Close Look at This Takeout Favorite

Mongolian beef is one of the most popular Chinese takeout dishes. With its savory, sweet, salty, and spicy flavors, it’s easy to see why it’s so addictive. But is enjoying this takeout favorite actually good for you? Or is Mongolian beef an unhealthy dish you’re better off avoiding?

In this article, we’ll analyze the nutrition profile of Mongolian beef and weigh its health pros and cons. We’ll also compare it to other beef dishes to give context on its nutrition values. By the end, you’ll know whether this Chinese food classic can have a place in a balanced diet, or if it should be reserved as an occasional indulgence.

What Exactly is Mongolian Beef?

First, let’s look at what defines Mongolian beef Authentic Mongolian beef consists of

• Thinly sliced flank steak or top sirloin – The thin strips cook fast in the wok, getting caramelized edges while staying rare inside Flank steak is often used for its leanness.

• A cornstarch coating – Lightly coating the beef in cornstarch helps it turn crispy brown when stir-fried.

• Soy sauce for savoriness – Dark soy sauce provides a rich umami flavor,

• Brown sugar for sweetness – Dark brown sugar enhances the caramel notes.

• Garlic, ginger, and scallions – Punchy aromatics.

• Spices like white pepper or red chile flakes – These add subtle heat.

The hallmarks of the dish are the tender, crispy beef bathed in a thick, sticky-sweet sauce balanced by salty and spicy flavors. It’s a simple recipe, but the combination of textures and flavors is hard to resist!

Breaking Down Mongolian Beef’s Nutrition Facts

Now let’s analyze the nutrition profile of Mongolian beef. Here are the basic nutrition facts in a 6 oz serving:

• Calories: Around 350
• Fat: 13g
• Saturated fat: 5g
• Protein: 24g
• Carbs: 28g
• Sugar: 12g
• Sodium: 1000mg (43% DV)

Based on these numbers, here are the main pros and cons:

Pros:

• High in protein – With 24g per serving, the beef provides essential amino acids for muscle repair and fullness.

• Good source of iron – The beef supplies heme iron, which our bodies readily absorb, to transport oxygen.

• Relatively low carb – Much lower carbs than rice or noodles. Better for low-carb diets.

• Moderate fat – Healthier fats than dishes with pork or chicken skin.

Cons:

• High sodium – 1000mg per serving is nearly half the daily limit, mostly from soy sauce. Risk for those with hypertension.

• High added sugar – 12g added brown sugar approaches half the 25g daily limit for women. Can spike blood sugar.

• Low nutrient variety – Aside from protein and iron, lacks other vitamins and minerals. Stir-frying also destroys some nutrients.

• May contain MSG – Some restaurants add MSG, which some people have sensitivities to.

So Mongolian beef provides a good amount of protein and iron, but goes heavy on sodium and added sugar. It’s not as nutrient-dense as beef with broccoli, for example. Whether it’s “healthy” depends on your specific nutritional needs and diet patterns. Consumed occasionally in an otherwise balanced diet, it can be fine for most people. But those with hypertension or diabetes may want to limit intake.

How Mongolian Beef Compares to Other Beef Dishes

Putting Mongolian beef side by side with other popular beef dishes gives us better context on its relative nutrition merits:

• Mongolian beef vs. beef with broccoli – The latter has less sodium (500mg vs 1000mg) and sugar without sauce. But Mongolian beef has slightly more protein (24g vs 20g).

• Mongolian beef vs. beef stroganoff – Stroganoff has more calories (490 vs 350) and fat (29g vs 13g) from its cream-based sauce, but less sodium (450mg vs 1000mg).

• Mongolian beef vs. cheeseburger – A cheeseburger has more calories (500 vs 350) and fat (28g vs 13g) but less sodium (470mg vs 1000mg). The cheeseburger offers more vitamin and mineral variety.

• Mongolian beef vs. taco beef – Seasoned taco beef is higher in calories (370 vs 350) and sodium (1150mg vs 1000mg) with similar protein and fat.

So compared to most other beef dishes, Mongolian beef offers a decent protein/fat ratio but goes heavier on sodium and sugar content.

Tips for Enjoying Mongolian Beef More Healthfully

Here are some tips to lighten up Mongolian beef if you want to enjoy it more regularly while limiting negative health impacts:

• Request reduced sodium soy sauce. This can cut back on much of the salt content.

• Ask for less or no sugar added to the sauce. Adding your own sprinkle of brown sugar allows control.

• Load up on vegetables. Pair it with broccoli instead of white rice.

• Stick to a 6 oz serving size of beef. Resist overloading your plate with extra meat.

• Balance it out with lighter meals the rest of the day. Don’t pair it with other salty foods.

• Make it yourself at home. Tweak the recipe to your dietary needs.

Overall, Mongolian beef can have a place in healthy eating patterns when consumed in moderation as part of a varied diet. Limit portions and sodium intake if you have hypertension or other health conditions. With some modifications and balancing out your other meals, you can still satisfy your cravings for this Chinese takeout classic!