Nutritional Facts 4 ounces cooked beef with 2/3 cup vegetables and 1/2 cup gravy (calculated without potatoes) equals 310 calories, 14 g fat (5 g saturated fat), 89 mg cholesterol, 363 mg sodium, 14 g carbohydrate, 3 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1-1/2 fat.