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Beef Stew Calories
Hearty, protein and iron-rich beef dish
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Beef Stew (220 g) has 242 calories. That works out to 110 calories per 100 g. It contains 11.4 g of carbs, 23.1 g of protein, 11.4 g of fat and 2.6 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Beef Stew?
Beef Stew here refers to the Turkish home-cooked dish etli yahni: beef simmered slowly with onions until tender, often with vegetables such as carrots and potatoes. Recipes vary from household to household, but the long cooking gives the meat and vegetables a rich, cohesive gravy.
It is served hot, commonly with rice or bread to soak up the sauce, and a fresh salad or pickles make a bright contrast. The beef makes it a filling source of protein and iron; each 100 g provides 10.5 g of protein. For a lighter meal, serve a smaller portion of bread or rice alongside and add extra vegetables.
Beef Stew Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
10.5g
· 21% DV
Fat
5.2g
· 7% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 38% · Fat 43%
Beef Stew Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
B3
2.8mg · 18% DV
B2
0.13mg · 10% DV
B5
0.45mg · 9% DV
Minerals
Zinc
3mg · 27% DV
Phosphorus
98mg · 14% DV
Selenium
7.2µg · 13% DV
Iron
2mg · 11% DV
How Nutritious Is Beef Stew?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Beef Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Stew
To burn the 110 calories in 100 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.
Is Beef Stew Processed?
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.
Does Beef Stew Contain Allergens?
No known major allergens
Which Diets Is Beef Stew Good For?
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
Beef Stew Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Beef Stew
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Frequently Asked Questions About Beef Stew
What is the best cut of beef for beef stew?
Chuck is one of the best cuts for beef stew because its connective tissue softens during slow cooking and enriches the gravy. Beef shank or brisket also works well; lean steak cuts can turn dry and firm in a long simmer.
How do you make beef stew from scratch?
Beef stew is made by browning beef, then simmering it gently with broth, aromatics, and vegetables until tender. Add quick-cooking vegetables later than the meat so they keep their shape, and season the gravy before serving.
Why is the beef in my beef stew tough?
Beef stew is tough when the meat has not cooked long enough to soften, or when it has been boiled hard. Keep it at a gentle simmer with the lid on; adding more cooking time usually helps tougher cuts become tender.
Do you have to brown the meat for beef stew?
No, but browning the beef first gives beef stew a deeper, roasted flavor. Brown the pieces in batches rather than crowding the pot, since crowded meat releases moisture and steams instead of forming a flavorful crust.
How do you thicken beef stew without flour?
Beef stew can be thickened without flour by mashing some of its cooked potatoes into the gravy or simmering it uncovered until excess liquid evaporates. A small amount of cornstarch mixed with cold water is another option.
Can you make beef stew in a slow cooker?
Yes, beef stew works well in a slow cooker because prolonged gentle heat tenderizes tougher cuts. For a richer flavor, brown the beef and soften the onions in a pan first, then transfer them with the remaining ingredients.
When should you add potatoes to beef stew?
Add potatoes to beef stew after the meat has had time to start tenderizing, especially if you are cooking it for a long time. Cut them into substantial pieces so they hold their shape instead of dissolving into the gravy.
What herbs go well in beef stew?
Thyme and bay leaf are classic herbs for beef stew, adding savory aroma without overpowering the beef. Add fresh parsley near the end or scatter it on top for a brighter finish.
What should you serve with beef stew?
Beef stew pairs well with crusty bread, mashed potatoes, or a simple green salad. Bread and potatoes soak up the gravy, while a crisp salad gives the meal a fresher contrast.
Can you freeze beef stew with potatoes in it?
Yes, beef stew with potatoes can be frozen, although the potatoes may become softer or slightly grainy after thawing. Cool the stew promptly, freeze it in sealed portions, and thaw it in the refrigerator before reheating thoroughly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.