How Many Calories Are in Chinese Beef and Mushrooms? A Complete Guide

Chinese beef and mushrooms is a classic stir-fry combo that can be found on many Chinese restaurant menus. But with all the oil, sauce, and starch from the noodles or rice, it’s easy to go overboard on calories with this dish.

In this complete guide, we’ll break down the typical calorie count in beef and mushrooms dishes at Chinese restaurants and at home. We’ll also give tips on how to lighten up this takeout favorite and make a healthier version at home.

Calorie Counts in Restaurant Versions

When you order beef and mushrooms from a Chinese restaurant, calorie counts can vary wildly depending on preparation methods and portion sizes. Here are some common calorie ranges:

• Beef and mushrooms with broccoli – 600-800 calories per serving. This veggie-loaded stir-fry uses less oil and often contains no rice or noodles. The beef and veggies alone have around 300 calories, while the sauce adds another 100-200 calories. A side of brown rice will tack on 200 more calories.

• Beef and mushroom lo mein – 800-1200 calories per serving Lo mein noodles add more carbs and calories to this dish The noodles themselves have 300-500 calories. Then the beef and veggies add another 300 calories or so, plus sauce.

• Beef and mushroom fried rice – 900-1500 calories per serving. Fried rice is one of the highest calorie dishes at a Chinese restaurant. A single serving can easily top 1000 calories from the oil used for frying, plus calories from the rice, beef, veggies, and sauce.

• Beef and mushroom soup – 200-400 calories per cup. The soup broth keeps calories down in this dish. Watch out for soups with lots of oil or thickened with corn starch, which can drive up the calories.

As you can see, calories range wildly from 200 to 1500 calories per serving depending on the preparation method. Choosing vegetable loaded dishes like beef and broccoli can help minimize calories. Meanwhile fried rice and lo mein noodles max out your calorie intake.

Calories in Homemade Versions

Preparing beef and mushrooms at home is an easy way to control calories and fat. Here’s the calorie breakdown for a homemade stir-fry with 6 oz raw beef, 1 cup mushrooms, 1 cup broccoli and 2 Tbsp sauce:

• Beef (6 oz, lean cuts): 300 calories
• Mushrooms (1 cup, raw): 20 calories
• Broccoli (1 cup, chopped): 50 calories
• Oil for cooking (1 tsp): 40 calories
• Sauce (2 Tbsp): 50 calories

Total Calories: Around 460 calories per serving

This assumes you are using lean beef, minimal cooking oil, and limiting your sauce. Double check the calorie counts on packaged sauces, as they can range from 50 to over 150 calories per serving.

You can further reduce calories by:

• Using extra veggies instead of beef – substitute half the beef for more mushrooms, onions, broccoli etc
• Skip the noodles or rice – these starchy sides can add 200-500 more calories
• Go light on oil – use nonstick pans and sprays to cut back on oil
• Use lighter sauces – opt for low-sodium soy sauce instead of heavy sauces

Tips for Lightening up Beef and Mushroom Dishes

Here are some more tips to enjoy this tasty combo while still watching your calorie intake:

• Load up on vegetables. Mushrooms have very few calories, so feel free to add extra alongside broccoli, bell peppers, onions, etc.

• Choose lean beef cuts. Flank steak, sirloin tip, and 93% lean ground beef keep calories and fat lower compared to fattier cuts like ribeye.

• Swap the beef for chicken. Chicken breast provides protein with around half the calories of beef. Tofu is also a lower calorie plant-based alternative.

• Skip the noodles and rice. These starchy sides really drive up the carb and calorie counts. If you do want some, stick to a 1/2 cup portion.

• Go easy on oil and ask for sauce on the side. That way you control how much ends up on your dish.

• Opt for steamed or boiled dishes. Anything deep fried or cooked in lots of oil will have much higher calorie counts.

• Split a dish or take half home. Portion distortion is real, so even splitting a dish in half can cut calories without leaving you hungry.

• Make it at home. Cooking this dish yourself allows you to control ingredients and trim calories.

Healthy Beef and Mushroom Stir-Fry Recipe (Under 500 Calories)

Here is a great recipe for a lower calorie version of this classic dish you can easily make at home for under 500 calories per serving:

Ingredients:

• 1 Tbsp olive oil
• 1 lb sirloin steak, thinly sliced
• 3 cups mushrooms, sliced (enoki, button, shiitake etc)
• 2 cups broccoli florets
• 1/2 onion, diced
• 2 cloves garlic, minced
• 1/4 cup low-sodium soy sauce
• 1 Tbsp cornstarch
• 1/4 tsp crushed red pepper flakes
• 2 green onions, sliced for garnish

Instructions:

1. In a skillet or wok, heat olive oil over medium-high heat.
2. Add beef and cook for 2-3 minutes until no longer pink. Remove beef from pan and set aside.
3. Add mushrooms, broccoli, onion and garlic. Cook for 5 minutes until tender.
4. In a small bowl, whisk together soy sauce, cornstarch, garlic and red pepper flakes.
5. Add sauce mixture to pan and cook for 2 minutes until thickened.
6. Add beef back to the pan and toss to coat with sauce.
7. Serve stir-fry over a bed of broccoli slaw or cauliflower rice if desired. Garnish with green onions.

Nutrition per serving (about 1.5 cups):

Calories: 470
Fat: 24g
Carbs: 12g
Protein: 47g

By using lean beef, loading up on mushrooms and broccoli, and avoiding noodles and rice, you can enjoy the great flavor of beef and mushrooms in a stir-fry for under 500 calories per serving. Use similar substitutions and smart preparation techniques to lighten up all your favorite Chinese restaurant dishes.