Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 142 | 14.0 | 8.2 | 3.5 |
| Small serving, 150 g | 213 | 21.0 | 12.3 | 5.3 |
| Serving without side, 200 g | 284 | 28.0 | 16.4 | 7.0 |
| Large serving, 300 g | 426 | 42.0 | 24.6 | 10.5 |
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Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 183 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Braised beef | 110 g | 210 |
| Onion and carrot | 40 g | 15 |
| Tomato and paprika | 25 g | 10 |
| Vegetable oil | 5 g | 45 |
| Flour for the gravy | 3 g | 10 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Beef with gravy | 284 kcal |
| Hungarian goulash soup, 350 g | 280 kcal |
| Pork goulash | 360 kcal |
| With 150 g of buckwheat | 449 kcal |
| With 150 g of pasta | 452 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Iron | 3.2 mg | 23% |
| Zinc | 6 mg | 55% |
| Vitamin B12 | 3 mcg | 125% |
| Vitamin A | 350 mcg | 39% |
| Potassium | 520 mg | 15% |
How many calories are in goulash
100 g of beef goulash contain about 142 kcal: 14 g of protein, 8.2 g of fat and 3.5 g of carbs. A 200 g serving without a side is 284 kcal. In terms of protein per calorie, goulash is one of the best meat dishes: almost 40% of its energy comes from protein.
Russian vs Hungarian goulash
In Russia, goulash means a thick meat stew with gravy eaten with a side. Hungarian gulyás is a soup with beef, potatoes, paprika and peppers. A bowl of goulash soup weighs more but has roughly the same calories as a serving of Russian goulash without a side.
Beef or pork
Pork goulash is juicier but about 75 kcal richer per serving. For beef goulash, shoulder and shank work best: long braising softens the connective tissue and makes the meat tender without extra fat. Flour thickens the gravy and barely changes the total.
Goulash on a diet
Beef goulash is great for a calorie deficit: 28 g of protein per serving, plus iron, zinc and vitamin B12. The side dish brings the calories, so choose buckwheat, bulgur or braised vegetables and keep the side within 150 g. The gravy is fine to enjoy - it has little fat.
How to count your portion
Goulash is almost always eaten with a side, and the side makes the biggest difference in calories. Take a photo of your plate in MyFoodMate AI: the app estimates the meat, gravy and side and adds them up.