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Good source of protein and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Beef and potato stew (240 g) has 283 calories. That works out to 118 calories per 100 g. It contains 19.4 g of carbs, 20.6 g of protein, 13.4 g of fat and 2.9 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
283
KCAL / 240G
Carbs
19.4g
· 7% DV
Protein
20.6g
· 41% DV
Fat
13.4g
· 17% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 29% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 4.8 g | 24% |
| Trans fat | 0.43 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 2.9 g | 10% |
| Protein | 20.6 g | 41% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 283 kcal |
| 1 tablespoon (mini) | 15 g | 18 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 180 g | 212 kcal |
| 2 piece (medium) | 180 g | 212 kcal |
| 1 cup (large) | 320 g | 378 kcal |
| 1 serving (extra large) | 350 g | 413 kcal |
Calculated from 118 calories per 100 g.
Beef and potato stew is made by browning beef, adding liquid and aromatics, and simmering until the meat is tender. Add the potatoes later in cooking so they soften without breaking apart before the beef is done.
Chuck is a reliable choice for beef and potato stew because its connective tissue softens during slow cooking and enriches the broth. Brisket or beef shin also works; very lean, quick-cooking cuts can turn dry.
The beef is usually tough because it has not simmered long enough to soften. Keep the pot covered at a gentle simmer until a fork passes easily through the meat, adding hot water or stock if the liquid gets low.
Add the potatoes after the beef has begun to soften, cut them into large even pieces, and avoid vigorous stirring. Waxy potatoes tend to hold their shape better than floury varieties during a long simmer.
Yes, beef and potato stew works well in a slow cooker. Brown the beef first for deeper flavor, then add the potatoes and liquid; cut the potatoes into large chunks so they are less likely to become mushy.
Carrots, onions, celery, and peas all pair well with beef and potato stew. Add firm vegetables early enough to soften, but stir in quick-cooking peas near the end so they keep their color and texture.
Crusty bread is a classic side for beef and potato stew because it soaks up the broth. A green salad or steamed greens also makes a fresh contrast; rice or mashed potatoes are options for a heartier meal.
Beef and potato stew generally keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need, until it is steaming hot throughout.
Yes, beef and potato stew can be frozen in airtight, meal-sized containers. The potatoes may become softer after thawing, so slightly undercooking them before freezing helps; thaw the stew in the refrigerator before reheating.
Mash a few cooked potato pieces against the side of the pot and stir them into beef and potato stew. They thicken the broth naturally without adding flour, while leaving the remaining potato chunks intact.
Vitamins
B12
2.16µg · 90% DV
B3
5.76mg · 36% DV
B6
0.43mg · 25% DV
B2
0.22mg · 17% DV
Minerals
Zinc
4.56mg · 41% DV
Selenium
20µg · 36% DV
Phosphorus
221mg · 32% DV
Sodium
672mg · 29% DV
Potassium ⭐
612mg · 18% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 283 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Beef and potato stew brings tender pieces of beef and soft potatoes together in a savoury broth. Carrot and onion are common additions, and versions of this comforting, home-style dish are cooked in many cuisines, including Turkish kitchens.
The beef gives the broth depth, while the potatoes turn soft and absorb its flavour. Serve it warm with bread to mop up the juices, or alongside rice or a crisp salad for a fuller meal. It offers protein along with carbohydrates from the potatoes; adding extra vegetables and keeping the cooking fat modest makes for a lighter bowl.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.8g
MONOUNSATURATED
5.76g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.