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Mongolian Beef Calories & Nutrition Facts

Mongolian Beef contains 185 kcal per 100g, with 12.0g of protein, 14.0g of carbohydrates, and 9.0g of fat. It is high in protein.

  • Contains: Soy
  • Dietary: Halal
  • Key Micronutrients (per 100g): Iron 2.10mg, Calcium 8.0mg, Vitamin C 0.0mg
A full portion of Mongolian beef is about 370 kcal, not the 185 kcal shown per 100g. Here's the breakdown, plus why it isn't actually Mongolian.

Mongolian Beef Calories by Serving Size

ServingWeightCaloriesProteinCarbsFat
Per 100g100g185 kcal12.0g14.0g9.0g
1 portion200g370 kcal24.0g28.0g18.0g

These figures scale directly from our own tested Mongolian beef value (185 kcal per 100g). Portion size varies by restaurant, so treat 200g as typical, not exact.

Is Mongolian Beef Actually From Mongolia?

Not really. The dish traces back to "Mongolian barbecue" restaurants started in Taiwan in the 1950s, and the sweet, soy-based version familiar today was shaped by Chinese-American restaurants, with a sauce closer in style to other sweet Chinese-American dishes like orange chicken than to anything traditionally cooked in Mongolia itself. That soy sauce is why this entry is flagged for soy as an allergen, and it's also where most of the real sugar content (8.0g per 100g) comes from. It's naturally halal, and a genuine source of protein (12.0g per 100g) thanks to the beef.

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Nutritional Overview

Mongolian Beef is a protein-rich food commonly used in main meals across many cuisines. Per 100g serving, it provides 185 kcal of energy, 12.0g of protein, 14.0g of carbohydrates, and 9.0g of fat.

It is a good source of protein, providing 12.0g per 100g (around 26% of its energy), approximately 24% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

This food is a useful source of iron, providing 2.1mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Mongolian Beef is suitable for halal diets, making it a versatile choice for households with mixed dietary requirements. Mongolian Beef comes in at 185 kcal per 100g. Our food wise calorie calculator adds it straight into your running daily total.

Frequently Asked Questions

How many calories are in Mongolian Beef?

Mongolian Beef contains 185 kcal per 100g, which is approximately 9% of the recommended daily intake of 2,000 kcal for an average adult.

Is Mongolian Beef high in protein?

Yes, Mongolian Beef provides 12.0g of protein per 100g (around 26% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Mongolian Beef provides 24% of this.

Is Mongolian Beef high in salt?

Mongolian Beef contains 1.50g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 25% of this.

Is Mongolian Beef halal?

Yes, Mongolian Beef is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Mongolian Beef contain any allergens?

Yes, Mongolian Beef contains the following allergens: soy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Mongolian Beef a good source of iron?

Mongolian Beef contains 2.10mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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