How healthy is lomo saltado?
Is lomo saltado healthy? Yes, in moderate portions. Lomo saltado scores 36/100 on the HowHealthyIs Score: 100 g provides 154 kcal, 7.3 g protein and 7 mg vitamin C. Lomo saltado is a Chinese-Peruvian stir-fry of beef strips, onion and tomato in soy sauce and vinegar, served with fries and white rice: high in protein and iron, and very filling. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Lomo saltado ranks higher than 36% of them.
Counts in favor (% daily value per 100 kcal)
- Protein9%
- Vitamin C5%
- Iron4%
- Potassium4%
- Magnesium3%
- Fiber3%
- Vitamin E2%
- Calcium1%
- Vitamin A1%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium5%
Raw NRF9.3: 31 minus 11 = 21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in lomo saltado?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 154 kcal | 708 kcal | |
| Protein | 7.3 g | 33 g | 67% |
| Carbohydrates | 17 g | 77 g | 28% |
| Fiber | 1.1 g | 5.1 g | 18% |
| Sugars | 0.9 g | 4.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 6.3 g | 29 g | 37% |
| Saturated fat | 1.8 g | 8.1 g | 40% |
| Omega-3 fats | 0.2 g | 0.9 g | |
| Vitamins | |||
| Vitamin A | 7.9 µg | 36 µg | 4% |
| Vitamin C | 7 mg | 32 mg | 36% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.5 mg | 2.3 mg | 16% |
| Vitamin K | 5.1 µg | 23 µg | 19% |
| Vitamin B12 | 0.3 µg | 1.3 µg | 54% |
| Folate | 50 µg | 228 µg | 57% |
| Minerals | |||
| Calcium | 19 mg | 87 mg | 7% |
| Iron | 1.1 mg | 5.3 mg | 29% |
| Potassium | 259 mg | 1190 mg | 25% |
| Magnesium | 19 mg | 85 mg | 20% |
| Zinc | 1.2 mg | 5.7 mg | 51% |
| Sodium | 176 mg | 809 mg | 35% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard lomo saltado?
We estimate lomo saltado from this standard recipe (serves 4, about 1850 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Fries are modeled as oven-heated frozen fries (deep-fried fries add more fat), and aji amarillo as a fresh red chile.
| Ingredient | Amount |
|---|---|
| Beef sirloin, cut in strips | 500 g |
| 2 tbsp oil | 30 g |
| 1 large red onion | 200 g |
| 2 tomatoes, in wedges | 250 g |
| 1 aji or red chile | 15 g |
| 3 cloves garlic | 10 g |
| 2 tbsp soy sauce | 30 g |
| 1 tbsp red wine vinegar | 15 g |
| Cilantro | 10 g |
| Salt | 3 g |
| Black pepper | 1 g |
| French fries | 400 g |
| White rice | 200 g |
| Water, absorbed by the rice | 400 g |
Why is lomo saltado good for you?
- 33 g protein in 1 plate with rice, 67% of the daily value. Protein contributes to the maintenance of muscle mass.
- 228 µg folate in 1 plate with rice, 57% of the daily value. Folate contributes to normal blood formation.
- 1.3 µg vitamin B12 in 1 plate with rice, 54% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- A hearty main meal after an active day
- Swapping the fries for extra vegetables or a salad
What should you watch out for?
- Fries plus rice make it a heavy plate of starch.
- Soy sauce adds a fair amount of salt.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.