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Tender-looking cubes of browned beef, chunky carrots, potatoes and translucent onion pieces sit in a deep bowl of glossy dark brown gravy, with a few green herb leaves scattered on top.
●Low GI

Beef stew Calories

Classic beef stew, slow-cooked with vegetables and spices.

In season: Autumn · Winter

CALORIES · 100 G

95kcal

GI

40low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.2g

Quick answer

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.

Beef stew Nutrition Facts

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%

Beef stew nutrition facts table · 1 cup (medium) (220 g)

NutrientAmount% DV
Calories209 kcal
Total fat9.9 g13%
Saturated fat3.52 g18%
Trans fat0.11 g
Sodium704 mg31%
Total carbohydrate9.9 g4%
Fiber2.6 g9%
Protein18.7 g37%

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 Cup of Beef stew?

ServingAmountCalories
1 cup (medium)220 g209 kcal
100 g100 g95 kcal
½ cup (small)110 g105 kcal
1 serving (small)180 g171 kcal
1 bottle (medium)250 g238 kcal
1 cup (large)300 g285 kcal
1 serving (large)300 g285 kcal
1 bottle (large)350 g333 kcal
1 bottle (jumbo)500 g475 kcal

Calculated from 95 calories per 100 g.

Frequently Asked Questions About Beef stew

What cut of beef is best for beef stew?

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.

Why is the beef in my beef stew tough?

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.

What is the difference between beef stew and beef bourguignon?

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.

How do you thicken beef stew gravy?

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.

Can you make beef stew in a slow cooker?

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.

What vegetables go in beef stew?

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.

What should you serve with beef stew?

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.

How long does beef stew last in the fridge?

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.

Can you freeze beef stew with potatoes?

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.

Can you make beef stew the day before serving?

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.

Beef stew Vitamins & Minerals

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

Beef stew Glycemic Index

GLYCEMIC INDEX

40
Low
0 Low5570100

GLYCEMIC LOAD

11
Medium

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

How to Burn Off Beef stew

To burn the 209 calories in 1 cup (medium) (220 g):

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

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?

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.

How Nutritious Is Beef stew?

Nutrient density

Medium

50/ 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

49/ 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 Processed?

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.

Does Beef stew Contain Allergens?

No known major allergens

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

Which Diets Is Beef stew 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 Fat Profile

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.