One serve gives you 1 of 4

Energy316 kcal1,320 kJ

Protein20 g41% of a day

Fibre1.9 g7% of a day

Carbohydrate16 g14 g net · 11 g sugars6% of a day

Fat19 g6.6 g saturated25% of a day

Sodium1,470 mg64% of a day

Where the energy comes from one serve

Net carbs 18%
Protein 26%
Fat 56%

Low carb: under 26% of the energy is from carbs.

One serve has about 64% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High79%

1.9 µg a serve, mostly from beef rib eye steaks (95%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High44%

4.9 mg a serve, mostly from beef rib eye steaks (92%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium High36%

20 µg a serve, mostly from beef rib eye steaks (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High33%

0.6 mg a serve, mostly from beef rib eye steaks (66%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin K High31%

38 µg a serve, mostly from spring onion (34%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-3 High22%

0.4 g a serve, mostly from vegetable oil (86%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin C High21%

19 mg a serve, mostly from tomatoes (33%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Magnesium Source16%

68 mg a serve, mostly from fish sauce (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Iron Source14%

2.4 mg a serve, mostly from beef rib eye steaks (67%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Potassium Source12%

570 mg a serve, mostly from beef rib eye steaks (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate Source10%

40 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Show the other 4

Vitamin E9%

1.3 mg a serve, mostly from vegetable oil (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium4%

51 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A4%

38 µg a serve, mostly from tomatoes (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0.1 µg a serve, mostly from beef rib eye steaks (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Marion Grasby; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.

Thai Beef Salad (Yum Neua)

Ingredients 15

Method

One serve gives you 1 of 4

Where the energy comes from one serve

Vitamins & minerals % of a day, one serve · tap for more

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