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

Mongolian beef is a popular Chinese takeout dish that consists of tender strips of beef coated in a savory brown sauce. With its sweet, salty, and spicy flavors, it’s easy to see why this dish is so addictive!

But is enjoying this takeout favorite actually good for you? Or is Mongolian beef an unhealthy recipe you’re better off avoiding?

In this article, we’ll take an in-depth look at the nutrition facts and health effects of Mongolian beef. We’ll break down its ingredients, weigh up its pros and cons, and compare its nutritional value to other beef dishes.

By the end, you’ll know whether this iconic Chinese food can have a place in a balanced diet, or if it’s best reserved as an occasional treat. Let’s dig in!

What is Mongolian Beef?

Mongolian beef consists of small strips of beef (typically flank steak or top sirloin) that are coated in a sauce containing soy sauce brown sugar, garlic ginger, and spices.

The beef is first quickly stir-fried to sear and caramelize the outside while keeping the inside rare. It’s then removed from the wok, and the sauce ingredients are cooked down into a syrupy glaze. Finally, the beef is added back to the wok and tossed to coat it evenly in the thick, flavorful sauce.

Traditional Mongolian beef gets its signature flavor and texture from:

• Thinly sliced beef – The thin strips of steak cook fast in the wok, resulting in caramelized edges with a tender, rare interior. Flank steak is often used for its leanness.

• Cornstarch coating – Lightly coating the beef in cornstarch before stir-frying helps it turn crispy brown.

• Soy sauce – Provides deep umami flavor and saltiness. Dark soy sauce is traditionally used.

• Brown sugar – Contributes sweetness to balance the saltiness of the soy sauce. Dark brown sugar enhances the caramel notes.

• Garlic and ginger – Aromatics that add a savory, gingery punch.

• Onions or scallions – Add a sweet, aromatic base.

• Spices and chiles – White pepper, red chile peppers, or red pepper flakes provide a subtle heat.

The hallmarks of Mongolian beef are the tender, crispy beef bathed in a sticky-sweet, savory sauce. The balanced flavors of salty, sweet, umami, and spicy make this dish hard to stop eating!

Nutrition Profile of Mongolian Beef

Now that we know what goes into Mongolian beef, let’s analyze how healthy or unhealthy its ingredients really are.

First, the basic nutrition facts in a 6 oz serving of Mongolian beef:

• 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 nutrition pros and cons of Mongolian beef:

Pros:

• High in protein – With 24g protein per serving, Mongolian beef can help fill you up and provide a solid dose of amino acids for muscle repair and growth. The beef gives it an advantage over plant-based dishes.

• Provides iron – The beef supplies heme iron, the most bioavailable form that our bodies easily absorb. Iron carries oxygen in the blood to our cells.

• Relatively low carb – While the sugar and cornstarch do add up, Mongolian beef has far fewer carbs than fried rice or lo mein noodles. This makes it a better choice for low-carb diets.

• Moderate fat – With 13g total fat and 5g saturated fat per serving, the fat content is lower than beef in creamy or oily sauces. The lean beef provides healthier fats than pork or chicken with skin.

Cons:

• High in sodium – With 1000mg sodium per serving, the soy sauce makes this a very salty dish. It supplies nearly half the daily value.

• High in added sugar – The 12g of added sugar from brown sugar is almost half the 25g daily limit recommended for women. Too much added sugar can negatively impact blood sugar levels.

• Low in nutrients – Aside from the protein and iron, this dish lacks other vitamins and minerals. The high heat of stir-frying also destroys some nutrients.

• May contain MSG – Many restaurants add MSG to enhance the umami flavor. Some people may have sensitivities to MSG.

Overall, Mongolian beef provides a decent amount of protein, iron, and healthy fats from the beef, but goes heavy on sodium and sugar from the sauce. It’s not as well-rounded nutritionally as dishes like beef and broccoli.

How you ultimately determine if it’s “healthy” or not depends on your personal nutrition needs and goals. If you have normal blood pressure and blood sugar levels, eating Mongolian beef in moderation as part of a diet focused on whole foods is fine for most people. But if you have certain health conditions like hypertension or metabolic disorders, it may be smart to limit your intake due to the high sodium and added sugars.

How Does It Compare to Other Beef Dishes?

Putting Mongolian beef’s nutrition facts into context by comparing it to other popular beef dishes can give us a better sense of its health effects:

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

• Mongolian beef vs. beef stroganoff – Stroganoff is higher in calories (490 vs 350) and fat (29g vs 13g) with the cream-based sauce but lower in sodium (450mg vs 1000mg).

• **Mongolian beef vs