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Rich in iron, protein, and B vitamins; classic beef stew with potatoes and onions adds fiber and potassium.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Beef Stew with Potato and Onion (220 g) has 242 calories. That works out to 110 calories per 100 g. It contains 21.6 g of carbs, 15.8 g of protein, 9.2 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 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
242
KCAL / 220G
Carbs
21.6g
· 8% DV
Protein
15.8g
· 32% DV
Fat
9.2g
· 12% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 27% · Fat 36%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 242 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.04 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 2.6 g | 9% |
| Protein | 15.8 g | 32% |
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) | 220 g | 242 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 cup (small) | 150 g | 165 kcal |
| 1 serving (small) | 180 g | 198 kcal |
| 1 piece (medium) | 200 g | 220 kcal |
| 1 bottle (medium) | 250 g | 275 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1 cup (large) | 300 g | 330 kcal |
| 1 bottle (jumbo) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Beef stew with potato and onion is made by browning bite-size beef, then simmering it with onions and liquid until tender. Add the potatoes later in the cooking so they soften without breaking apart, and season the stew to taste.
Chuck is a reliable choice for beef stew with potato and onion because its connective tissue softens during slow cooking. Beef shin or brisket can also work; lean, quick-cooking steak is more likely to turn dry or chewy.
The beef in beef stew with potato and onion is usually tough because it has not cooked long enough to soften, or because it was cooked too quickly. Keep it at a gentle simmer, covered, and add hot liquid if the pot gets dry.
Add the potatoes to beef stew with potato and onion after the beef has started to become tender. They need less time than stewing beef, so adding them too early can leave them mushy before the meat is ready.
Yes, beef stew with potato and onion works well in a slow cooker. Brown the beef first for deeper flavor if convenient, then cook it with the onions and liquid; add potatoes later if your cooker allows, to help them keep their shape.
Yes, a pressure cooker can make beef stew with potato and onion faster. Pressure-cook the beef and onions first, then add the potatoes and cook them briefly so they become tender without disintegrating.
Beef stew with potato and onion goes well with crusty bread, rice, or a simple green salad. Since the stew already contains potatoes, bread or salad can make a balanced accompaniment without adding another starchy side.
Beef stew with potato and onion keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Yes, beef stew with potato and onion can be frozen, though the potatoes may become softer or grainier after thawing. Cool it promptly, freeze it in airtight portions, and thaw it in the refrigerator before reheating.
For richer-tasting beef stew with potato and onion, brown the beef well before simmering and let the onions soften in the same pot. Scrape up the browned bits with a little stock, and use herbs such as thyme or bay leaf.
Vitamins
B12
2.42µg · 101% DV
B3
4.62mg · 29% DV
B2
0.29mg · 22% DV
B5
0.99mg · 20% DV
Minerals
Zinc
4.84mg · 44% DV
Selenium
20µg · 36% DV
Phosphorus
187mg · 27% DV
Copper
0.2mg · 22% DV
Sodium
462mg · 20% DV
Potassium ⭐
528mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 242 calories in 1 cup (medium) (220 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 Stew with Potato and Onion is a homestyle stew of tender beef simmered with potatoes and onions until the broth takes on their flavour. It is a familiar kind of one-pot meal in Turkish cooking, where slow simmering helps the meat soften and the potatoes make the dish hearty. Serve it hot as a main course, often with bread or rice to soak up the juices; a crisp salad or pickles make a fresh contrast. It provides protein from the beef, while the potatoes contribute carbohydrates and some fibre. For a lighter bowl, choose lean beef and keep added oil modest.
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.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.3g
MONOUNSATURATED
3.74g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.