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A bowl of thick brown beef stew with visible chunks of beef and small rice-shaped orzo pasta nestled in the glossy broth.
●Low GI

Beef stew with orzo Calories

Protein- and iron-rich hearty mixed dish with moderate carbohydrates

In season: Autumn · Winter

CALORIES · 100 G

128kcal

GI

46low

POTASSIUM · 100 G

210mg

FIBER · 100 G

0.8g

Quick answer

1 serving (medium) of Beef stew with orzo (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 21 g of carbs, 22.8 g of protein, 15.3 g of fat and 2 g of fiber. Its 2.4 µg of B12 covers 99% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.

Beef stew with orzo Nutrition Facts

Selected: 1 serving (medium) · 250 g

320

KCAL / 250G

Carbs

21g

· 8% DV

Protein

22.8g

· 46% DV

Fat

15.3g

· 20% DV

Fiber

2g

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 27% · Protein 29% · Fat 44%

Beef stew with orzo nutrition facts table · 1 serving (medium) (250 g)

NutrientAmount% DV
Calories320 kcal
Total fat15.3 g20%
Saturated fat5.25 g26%
Trans fat0.45 g
Sodium700 mg30%
Total carbohydrate21 g8%
Fiber2 g7%
Protein22.8 g46%

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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How Many Calories in 1 Serving of Beef stew with orzo?

ServingAmountCalories
1 serving (medium)250 g320 kcal
1 tablespoon (mini)18 g23 kcal
100 g100 g128 kcal
1 piece (small)160 g205 kcal
1 cup (medium)220 g282 kcal
1 serving (large)350 g448 kcal
1 pack (large)400 g512 kcal
1 bottle (jumbo)500 g640 kcal

Calculated from 128 calories per 100 g.

Frequently Asked Questions About Beef stew with orzo

What is beef stew with orzo?

Beef stew with orzo is a one-pot dish of tender beef simmered with orzo, the small rice-shaped pasta. Despite its name, orzo is made from wheat, not barley; broth, aromatics, and vegetables are common additions.

How do you make beef stew with orzo?

Brown bite-sized beef, soften onion and other aromatics, then simmer the meat in broth until tender. Add orzo near the end and cook until just soft, stirring so the pasta does not stick to the bottom of the pot.

What cut of beef works best in beef stew with orzo?

Chuck is a reliable choice for beef stew with orzo because its connective tissue softens during slow cooking and gives the broth body. Cut the beef into similarly sized pieces so they become tender at roughly the same time.

When should you add orzo to beef stew with orzo?

Add the orzo only after the beef is tender, usually toward the end of cooking. Orzo absorbs liquid quickly, so adding it too early can leave you with overcooked pasta and a stew that is thicker than intended.

How do you keep beef stew with orzo from getting mushy?

To keep beef stew with orzo from getting mushy, cook the beef fully before adding the pasta and stop cooking when the orzo is just tender. Serve promptly, since the pasta continues absorbing broth as the stew sits.

Can you make beef stew with orzo in a slow cooker?

Yes, you can make beef stew with orzo in a slow cooker, but cook the beef and broth first and add the orzo near the end. Leaving the pasta in for the full slow-cooking time can make it swollen and soft.

Is orzo in beef stew with orzo barley or pasta?

Orzo in beef stew with orzo is pasta, not barley. It is shaped like a large grain of rice and is usually made from wheat semolina, so it cooks more like small pasta than a whole grain.

How long does beef stew with orzo last in the fridge?

Beef stew with orzo keeps for three to four days in the refrigerator when cooled and stored in a covered container within two hours of cooking. Reheat only the portion you plan to eat, until it is steaming hot throughout.

Can you freeze beef stew with orzo?

Yes, beef stew with orzo can be frozen, though the orzo may soften after thawing. Cool it, divide it into airtight portions, and thaw in the refrigerator; add a splash of broth while reheating if the pasta has absorbed much of the liquid.

What can you serve with beef stew with orzo?

Serve beef stew with orzo with crusty bread, a crisp green salad, or roasted vegetables. The stew already includes pasta, so a simple side adds freshness without making the meal feel too heavy.

Beef stew with orzo Vitamins & Minerals

Vitamins

B12

2.38µg · 99% DV

B3

6mg · 38% DV

B6

0.45mg · 26% DV

Biotin

5.25µg · 18% DV

Minerals

Selenium

27µg · 49% DV

Zinc

5mg · 45% DV

Phosphorus

255mg · 36% DV

Sodium

700mg · 30% DV

Potassium ⭐

525mg · 15% DV

Beef stew with orzo Glycemic Index

GLYCEMIC INDEX

46
Low
0 Low5570100

GLYCEMIC LOAD

9.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Beef stew with orzo

To burn the 320 calories in 1 serving (medium) (250 g):

🚶

79min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Beef stew with orzo?

Beef stew with orzo brings together tender pieces of beef and small, rice-shaped pasta cooked in a savoury broth, often with onion, tomato or other vegetables. Despite its name, orzo is pasta rather than a grain. This is a homestyle dish found in Turkish cooking, where the pasta absorbs the meat-rich cooking liquid as it simmers.

The result is hearty and spoonable, with soft orzo and tender meat in a gently thickened broth. Serve it hot as a main meal, with a crisp salad, yoghurt or pickles on the side; crusty bread is also a natural companion. It provides protein and iron, with a moderate amount of carbohydrate. For a lighter bowl, use less added fat and add more vegetables.

How Nutritious Is Beef stew with orzo?

Nutrient density

Medium

48/ 100

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

45/ 100

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.

Is Beef stew with orzo 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 with orzo Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Beef stew with orzo Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Beef stew with orzo Fat Profile

SATURATED

5.25g

MONOUNSATURATED

6.25g

POLYUNSATURATED

0.95g

⚖️

Omega 6:3 ratio 7.3:1

Above the ideal 4:1 (7.3:1).

Compare Beef stew with orzo

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Beef stew with orzo vs Ground Beef122 kcal fewer per 100 g
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230 kcal

🍗

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110 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.