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Classic beef stew, slow-cooked with vegetables and spices.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Beef stew (220 g) has 209 calories. That works out to 95 calories per 100 g. It contains 9.9 g of carbs, 18.7 g of protein, 9.9 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 40 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
209
KCAL / 220G
Carbs
9.9g
· 4% DV
Protein
18.7g
· 37% DV
Fat
9.9g
· 13% 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 19% · Protein 37% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 3.52 g | 18% |
| Trans fat | 0.11 g | |
| Sodium | 704 mg | 31% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 18.7 g | 37% |
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 | 209 kcal |
| 100 g | 100 g | 95 kcal |
| ½ cup (small) | 110 g | 105 kcal |
| 1 serving (small) | 180 g | 171 kcal |
| 1 bottle (medium) | 250 g | 238 kcal |
| 1 cup (large) | 300 g | 285 kcal |
| 1 serving (large) | 300 g | 285 kcal |
| 1 bottle (large) | 350 g | 333 kcal |
| 1 bottle (jumbo) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
Chuck is a reliable choice for beef stew because its connective tissue softens during slow cooking and enriches the gravy. Brisket or other braising cuts also work; very lean steaks can turn dry and chewy.
Beef stew is often tough because it has not cooked long enough for its connective tissue to soften, or it was cooked at too high a heat. Keep it at a gentle simmer and continue cooking until tender.
Beef bourguignon is a French-style beef stew traditionally braised with red wine and often includes mushrooms, pearl onions and bacon. Beef stew is a broader dish, commonly made with beef, vegetables and stock, with recipes varying by region.
To thicken beef stew, simmer it uncovered so excess liquid evaporates, or mash a few cooked potatoes into the gravy. You can also stir in a flour or cornstarch slurry, then simmer until the sauce thickens.
Yes, beef stew works well in a slow cooker. Browning the beef and onions first adds flavor, while placing sturdy vegetables with the meat helps them cook through; add delicate ingredients later so they do not fall apart.
Carrots, potatoes and onions are classic vegetables for beef stew. Celery, peas, mushrooms or parsnips are also common additions; add quick-cooking vegetables near the end to keep their shape and texture.
Beef stew pairs well with crusty bread, mashed potatoes, rice or buttered noodles, which soak up its gravy. For a fresher contrast, serve it with a simple green salad or steamed vegetables.
Beef stew keeps for about three to four days in a covered container in the refrigerator. Cool it promptly rather than leaving it out for a long time, and reheat leftovers until steaming hot throughout.
Yes, you can freeze beef stew with potatoes, although the potatoes may become softer or grainier after thawing. Cool the stew, portion it into airtight containers and thaw it in the refrigerator before reheating.
Yes, beef stew can be made a day ahead, and resting overnight often lets its flavors meld. Refrigerate it once cooled, then reheat gently; if the gravy has thickened in the fridge, loosen it with a little stock or water.
Vitamins
B12
2.42µg · 101% DV
B3
5.06mg · 32% DV
B6
0.29mg · 17% DV
B5
0.77mg · 15% DV
Minerals
Zinc
5.28mg · 48% DV
Sodium
704mg · 31% DV
Selenium
15µg · 27% DV
Phosphorus
187mg · 27% DV
Potassium ⭐
462mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 209 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 is a slow-cooked dish of browned beef simmered until tender in a savoury gravy. Recipes vary widely; this version includes chunky carrots, potatoes and onion, with herbs and spices adding depth. The long, gentle cooking lets the meat soften and the vegetables take on the flavour of the broth.
It is hearty and comforting, usually served hot as a main course, often with bread to mop up the gravy or alongside rice, depending on the household. It provides protein, while the vegetables contribute some fibre. For a lighter meal, pair it with a crisp salad and skim excess fat from the surface before serving.
Medium
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 3
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.52g
MONOUNSATURATED
3.96g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.