How many calories are in beef stroganoff?
A 1-cup (256 g) serving of beef stroganoff carries 384 calories, and the dish runs 150 calories per 100 g. Most of that comes from the beef and the sour-cream sauce rather than from starch: 23.9 g of fat against 15.9 g of carbohydrate. Noodles, if you serve them under it, are counted separately below.
You'd need to walk about 77 minutes to burn the 384 calories in a 1-cup (256 g) serving.
How long does it take to burn off 384 kcal of beef stroganoff?
A 1-cup (256 g) serving is 384 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 384 kcal |
|---|---|
| Walking, brisk | 1 hr 17 min |
| Cycling, moderate | 48 min |
| Swimming, moderate | 55 min |
| Jogging | 45 min |
| Weight training, moderate | 1 hr 25 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (256 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Beef stroganoff quick facts
- US servings from one ounce to two cups
- Noodles cans and boxes change the math
- Sodium is the row to watch
- How does beef stroganoff compare
- Most popular beef stroganoff brands
- Beef stroganoff FAQs
Beef stroganoff quick facts
The number above comes from the USDA survey record FNDDS 2706382, "Beef stroganoff", a recipe composite of beef, onion, mushrooms and a sour-cream sauce. That is the dish people hold on a fork when they search this: meat and sauce, ladled over something else. There is a second USDA record that bakes the noodles into the average, and it gets its own section rather than being blended into this one.
The cup is USDA's own household measure for this record, so the serving column below is the agency's portion, not a guess. Cholesterol runs 35 mg per 100 g, or 90 mg per cup, which is 30% of the Daily Value; potassium is 210 mg per 100 g, or 538 mg per cup, 11%.
| Nutrient | Per 100 g | Per 1 cup (256 g) | % Daily Value |
|---|---|---|---|
| Calories | 150 | 384 | — |
| Total fat | 9.33 g | 23.9 g | 31% |
| Saturated fat | 3.44 g | 8.8 g | 44% |
| Carbohydrate | 6.21 g | 15.9 g | 6% |
| Dietary fiber | 0.7 g | 1.8 g | 6% |
| Total sugars | 1.36 g | 3.5 g | — |
| Protein | 10.06 g | 25.8 g | 52% |
| Sodium | 458 mg | 1172 mg | 51% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a supermarket label are missing here: added sugars and trans fat. USDA does not publish either value for this dish in this edition of the survey database, so guessing at them would be worse than leaving them out. Total sugars, at 3.5 g per cup, are almost entirely the natural sugars of the dairy and onion, and the FDA sets no Daily Value for total sugars, which is why that cell is blank.
US servings from one ounce to two cups
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 42 kcal |
| 1/2 cup | 128 g | 192 kcal |
| 3/4 cup | 192 g | 288 kcal |
| 1 cup | 256 g | 384 kcal |
| 2 cups | 512 g | 768 kcal |
| Per 100 g | 100 g | 150 kcal |
The 1-cup and 3/4-cup lines are USDA household measures for this record. The 1 oz, 1/2 cup and 2-cup lines are our own arithmetic from the USDA 100 g figure, not USDA servings, scaled at 1.50 calories per gram.
That per-gram rate is the useful thing to carry around. Stroganoff is heavy and wet, so a ladle that looks modest weighs more than you expect: a cup of it is 256 g, heavier than a cup of most casseroles, because the sauce fills every gap. Two ladles onto a dinner plate is realistically two cups, and that is 768 calories before a single noodle.
Noodles cans and boxes change the math
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Beef and sauce only | 150 kcal | 1 cup (256 g) | 384 kcal |
| With egg noodles | 129 kcal | 1 cup (256 g) | 330 kcal |
| Canned stroganoff soup | 98 kcal | 1 cup (240 g) | 235 kcal |
| Refrigerated store-bought (Ahold) | 132 kcal | 8 oz (227 g) | 300 kcal |
| Freeze-dried camping pouch | 459 kcal | 61 g dry | 280 kcal |
| Dry skillet dinner mix | 355 kcal | 1/2 cup dry (31 g) | 110 kcal |
Here is the trap most people fall into. Stroganoff with noodles is genuinely lighter per gram, 129 calories per 100 g against 150, because pasta dilutes a fatty sauce. But nobody eats a smaller plate because of it. A cup is still a cup, and a cup with noodles is 330 calories, only 54 fewer than the sauce alone. Adding starch cut the density by 14%, but since the cup weighs the same either way, the plate drops by that same 14%.
The dry box is worse. A skillet dinner mix reads 355 calories per 100 g, which looks alarming until you notice the serving is 1/2 cup of dry powder and pasta, 31 g, for 110 calories. That 110 is the number before you brown a pound of ground beef, stir in milk, and end up somewhere near the cooked figures at the top of this page. Freeze-dried camping pouches do the same thing in reverse: 459 calories per 100 g sounds extreme, but the pouch is 61 g of dry weight, so it lands at 280.
Refrigerated tubs sit closer to the survey record than you would think. Across six USDA-listed US products, the density runs from 126 to 193 calories per 100 g, and a typical label serving lands between 249 and 339 calories. Ahold's 8 oz tray is 300; a 1-cup Great Value serving of 190 g is 260.
Sodium is the row to watch
Look back at the percentages and one stands out among the nutrients you would want to keep a lid on. A single cup delivers 1,172 mg of sodium, 51% of the FDA Daily Value of 2,300 mg. Put another way, that is roughly half a teaspoon of table salt in one bowl, before any bread on the side.
Saturated fat comes second at 8.8 g per cup, 44% of the Daily Value, most of it from the sour cream and the beef fat. The Dietary Guidelines for Americans put the ceiling for saturated fat at 10% of daily calories, which is about 22 g on a 2,000-calorie day, so one cup uses close to 40% of that budget.
The upside is real too. Protein hits 25.8 g per cup, 52% of the Daily Value, which is a full protein foods contribution from one dish. If you are watching sodium, a half cup next to a plain starch and vegetables gets you 12.9 g of protein for 586 mg of sodium and 192 calories, which is a much better trade than the full ladle.
How does beef stroganoff compare
| Dish | Per 100 g | US serving | Calories | Protein per cup |
|---|---|---|---|---|
| Beef stroganoff | 150 kcal | 1 cup (256 g) | 384 kcal | 25.8 g |
| Beef, noodles and vegetables, no sauce | 151 kcal | 1 cup (256 g) | 387 kcal | 22.5 g |
| Beef with tomato-based sauce | 149 kcal | 1 cup (256 g) | 381 kcal | 55.6 g |
| Beef, rice and vegetables, no sauce | 149 kcal | 1 cup (256 g) | 381 kcal | 19.5 g |
Our take: calorie counting will not separate these four. All of them sit within 2 calories per 100 g of each other, and a cup of the heaviest beats a cup of the lightest by 6 calories. What separates them is what you get for those calories. Beef in a tomato-based sauce hands you more than double the protein of stroganoff for slightly fewer calories, because the sauce is not carrying fat. Stroganoff is the fattiest of the four at 23.9 g per cup against 11.0 g for the beef-and-rice plate. Pick stroganoff for the taste and the 25.8 g of protein, not because it is a lean choice; if fullness per calorie is the goal, the tomato-sauce version wins on paper and it is not close.
Most popular beef stroganoff brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Ahold Beef Stroganoff | 132 cal |
| Great Value Beef Stroganoff | 137 cal |
| Simply Balanced Beef Stroganoff with Wild Mushrooms | 193 cal |
| Harry's Fresh Foods Beef Stroganoff with Noodles & Mushrooms | 138 cal |
| Ukrop's Beef Stroganoff with Noodles | 133 cal |
| Grand Gourmet Beef Stroganoff | 126 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Beef stroganoff FAQs
How many calories are in beef stroganoff?
Beef stroganoff is 150 calories per 100 g, so a 1-cup (256 g) helping is 384 calories. Fat does most of the work at 23.9 g per cup, while carbohydrate stays low at 15.9 g. That figure covers the beef and sauce only, with noodles counted separately.
How many calories in 1 cup of beef stroganoff?
One cup weighs 256 g and delivers 384 calories, along with 25.8 g of protein and 1,172 mg of sodium. Half a cup (128 g) is 192 calories by our own arithmetic from the USDA 100 g figure, and three-quarters of a cup (192 g) is 288.
How many calories in beef stroganoff with noodles?
The USDA record for stroganoff with noodles is 129 calories per 100 g, or 330 calories per cup (256 g). Per gram it is lighter than plain stroganoff at 150, but the noodles bulk the plate out, so the cup you actually eat lands only 54 calories lower.
How much protein is in beef stroganoff?
A cup gives 25.8 g of protein, which is 52% of the FDA Daily Value of 50 g. That is 10.06 g per 100 g. Beef with a tomato-based sauce is far denser at 21.72 g per 100 g, because stroganoff's sour-cream sauce dilutes the meat with fat.
Is beef stroganoff high in sodium?
Yes, one cup carries 1,172 mg of sodium, 51% of the 2,300 mg Daily Value, or roughly half a teaspoon of table salt. Among the nutrients you want to limit, that is the highest figure on the panel, ahead of saturated fat at 44%. Half-cup servings are the simplest lever.
How many carbs are in beef stroganoff?
Only 15.9 g per cup, 6% of the Daily Value, because the beef-and-sauce record excludes the noodles. Fiber is 1.8 g and total sugars 3.5 g. Add egg noodles and carbohydrate climbs: the USDA record for stroganoff with noodles runs 8.99 g per 100 g against 6.21 g plain.
How many calories in homemade beef stroganoff?
Budget 384 calories a cup. USDA's 150-per-100 g entry is a recipe composite built from typical home ingredients, so it is the closest published stand-in for a homemade pan. USDA does not publish a light-sour-cream version, so a lighter dairy swap is not something the numbers here can quantify.
Is beef stroganoff healthy for weight loss?
It can fit: a half-cup (128 g) at 192 calories next to vegetables keeps a lunch near 350-450 calories, and 25.8 g of protein per cup helps with fullness. The catch is 8.8 g of saturated fat per cup, 44% of the Daily Value, plus the sodium.
Similar foods
- Shrimp Pad Thai — 294 cal per cup
- Toor Dal — 348 cal per cup
- Eye of round steak — 135 cal for 3 oz cooked
- Lasagna — 286 cal per piece
- Roast Beef — 142 cal per 3 oz
- Steelhead trout — 143 cal for 3 oz cooked
Count it without the math
Point the camera at the plate and BodyPal counts the stroganoff for you, sauce, noodles and all.
