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Source of protein, iron, and vitamin B12
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Curried Beef and Potato Stew (250 g) has 310 calories. That works out to 124 calories per 100 g. It contains 21.8 g of carbs, 25.5 g of protein, 13.8 g of fat and 3.5 g of fiber. Its 2.6 µg of B12 covers 109% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
310
KCAL / 250G
Carbs
21.8g
· 8% DV
Protein
25.5g
· 51% DV
Fat
13.8g
· 18% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 33% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 310 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 4.75 g | 24% |
| Trans fat | 0.3 g | |
| Sodium | 613 mg | 27% |
| Total carbohydrate | 21.8 g | 8% |
| Fiber | 3.5 g | 13% |
| Protein | 25.5 g | 51% |
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 serving (medium) | 250 g | 310 kcal |
| 1 tablespoon (small) | 20 g | 25 kcal |
| 100 g | 100 g | 124 kcal |
| 1 cup (medium) | 180 g | 223 kcal |
| 1 bottle (large) | 350 g | 434 kcal |
| 1 serving (large) | 400 g | 496 kcal |
| 1 pack (extra large) | 500 g | 620 kcal |
Calculated from 124 calories per 100 g.
Curried beef and potato stew is made by browning beef, cooking it with onion and curry spices, then simmering it until tender. Add the potatoes later in the cooking so they soften without breaking apart, and cook until the sauce is rich.
Chuck or another braising cut works well in curried beef and potato stew. These cuts become tender during slow cooking and add body to the sauce; lean, quick-cooking steak can turn dry if simmered for too long.
The beef in curried beef and potato stew is often tough because it has not cooked long enough to soften, or it was cooked too quickly. Use a braising cut and simmer gently until tender before serving.
Add potatoes to curried beef and potato stew after the beef has started to become tender. This gives the potatoes enough time to cook while helping them keep their shape instead of turning mushy in the pot.
Yes, curried beef and potato stew can be made in a slow cooker. For better texture, add the potatoes later rather than leaving them in for the entire cooking time, since prolonged cooking can make them fall apart.
A mild or medium curry powder works well in curried beef and potato stew, while a hot blend gives it more heat. Curry powders vary in strength, so start with a modest amount, taste the sauce, and adjust.
You can thicken curried beef and potato stew by simmering it uncovered until some liquid evaporates. Alternatively, mash a few cooked potato pieces into the sauce; this thickens it without adding a separate thickener.
Curried beef and potato stew goes well with rice, flatbread, or crusty bread, which can soak up the curry sauce. A crisp salad or plain yogurt also makes a refreshing contrast to the warm, spiced stew.
Leftover curried beef and potato stew keeps in the refrigerator for a few days when promptly chilled and stored in a sealed container. Reheat only the portion you need, making sure it is steaming hot throughout.
Yes, you can freeze curried beef and potato stew, although the potatoes may become softer or grainier after thawing. Freeze it in airtight portions, thaw in the refrigerator, and reheat thoroughly before eating.
Vitamins
B12
2.63µg · 110% DV
B3
7.75mg · 48% DV
B6
0.55mg · 32% DV
B2
0.33mg · 25% DV
Minerals
Selenium
30µg · 55% DV
Zinc
5.45mg · 50% DV
Phosphorus
280mg · 40% DV
Copper
0.3mg · 33% DV
Sodium
613mg · 27% DV
Potassium ⭐
738mg · 22% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 310 calories in 1 serving (medium) (250 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.
Curried Beef and Potato Stew is a one-pot dish of beef and potatoes simmered in a curry-seasoned sauce. It is a flexible, home-style preparation rather than a dish with one fixed recipe; the exact spice blend and heat can vary, while the potatoes soak up the savory sauce as they cook.
Serve it hot, often with rice or bread to catch the sauce; a crisp salad or simply cooked vegetables make a fresh accompaniment. It has a satisfying balance of protein from the beef and carbohydrates from the potatoes, with iron and vitamin B12 among its nutritional contributions. For a lighter meal, serve a moderate portion alongside vegetables rather than adding extra bread or rice.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.75g
MONOUNSATURATED
5.88g
POLYUNSATURATED
0.98g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.