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Beet stew Calories
Rich in iron and folate, high fiber, antioxidant-rich
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beet stew (180 g) has 99 calories. That works out to 55 calories per 100 g. It contains 20.2 g of carbs, 2.9 g of protein, 0.5 g of fat and 5 g of fiber. Its 117 µg of Folate covers 29% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Beet stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
99
KCAL / 180G
Carbs
20.2g
· 7% DV
Protein
2.9g
· 6% DV
Fat
0.5g
· 1% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 12% · Fat 5%
Beet stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 5 g | 18% |
| Protein | 2.9 g | 6% |
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 Beet stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 99 kcal |
| 100 g | 100 g | 55 kcal |
| 1 piece (whole) | 100 g | 55 kcal |
| 1 serving (small) | 120 g | 66 kcal |
| 1 cup (medium) | 150 g | 83 kcal |
| 1 serving (large) | 250 g | 138 kcal |
| 1 bottle (jumbo) | 350 g | 193 kcal |
| 1 serving (extra large) | 350 g | 193 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Beet stew
How do you make beet stew?
To make beet stew, sauté onion, add chopped beets and liquid, then simmer until the beets are tender. A little vinegar or lemon at the end balances their earthy sweetness and brightens the flavor.
What goes into beet stew?
Beet stew usually starts with beets, onion, oil and water or stock. Garlic, tomato, beans, potatoes or herbs are common additions, but the exact ingredients vary by recipe and region.
What should you serve with beet stew?
Serve beet stew with crusty bread, rice or potatoes to soak up its rich cooking liquid. A spoonful of plain yogurt or a crisp green salad also balances the beets’ earthy, sweet flavor.
Can you freeze beet stew?
Yes, beet stew freezes well. Cool it completely, portion it into airtight freezer containers and leave a little room for expansion; thaw it in the refrigerator and reheat until steaming, stirring to even out the texture.
How long does beet stew last in the fridge?
Beet stew keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat.
Can you make beet stew with beet greens?
Yes, beet greens can go into beet stew. Wash them thoroughly, chop the stems and leaves, and add them near the end of cooking so they soften without becoming overly limp.
Why does beet stew stain everything red?
Beet stew stains because beets release strongly colored pigments into the cooking liquid. Use a nonporous cutting board, wipe spills promptly and rinse stained fabric with cold water before washing.
Can you make beet stew without meat?
Yes, beet stew is easy to make without meat. Use vegetable stock or water for the broth, and add beans or chickpeas if you want a heartier stew with more substance.
Why does beet stew taste earthy?
Beet stew tastes earthy because beets contain geosmin, a naturally occurring compound with an earthy aroma. Lemon juice, vinegar, garlic or fresh herbs can balance that flavor without masking the beets.
Does beet stew turn your urine or stool red?
Yes, beet stew can temporarily tint urine or stool pink or red in some people. This harmless effect comes from beet pigments and usually passes; seek medical advice if the color persists or appears without eating beets.
Beet stew Vitamins & Minerals
Vitamins
Folate
117µg · 29% DV
Vitamin C
11.7mg · 13% DV
B6
0.13mg · 8% DV
B1
0.07mg · 6% DV
Minerals
Manganese
0.54mg · 23% DV
Sodium
396mg · 17% DV
Potassium ⭐
504mg · 15% DV
Copper
0.13mg · 14% DV
Beet stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet stew
To burn the 99 calories in 1 serving (medium) (180 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.
What is Beet stew?
Beet stew is a home-style dish of beetroot pieces simmered until tender in a rich, savory sauce. Beetroot is more often served pickled or in salads in Turkey, but it is also cooked as a warm vegetable dish, with household recipes varying from place to place.
The beets turn soft and bring an earthy, gently sweet flavor to the glossy broth. Serve the stew with bread as a simple lunch or dinner, or pair it with other vegetables and yogurt. It provides fiber and is low in fat; a moderate amount of oil keeps the dish light while letting the beet’s flavor come through.
How Nutritious Is Beet 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.
Is Beet 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 Beet stew Contain Allergens?
No known major allergens
Which Diets Is Beet stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Beet stew Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.