1 cup (medium) of Beef Stew (220 g) has 209 calories. That works out to 95 calories per 100 g. It contains 12.3 g of carbs, 18 g of protein, 9.2 g of fat and 2.4 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Beef Stew?

Beef Stew here refers to Turkish sulu et haşlama: beef gently simmered in plenty of water, often with potatoes, carrots and onion. As it cooks, the meat becomes tender and flavors the broth, so the dish is served hot with its cooking liquid rather than as a thick, gravy-based stew.

It is familiar home cooking in Turkey, especially welcome on chilly days, and is often served as a filling main course with bread or rice. The beef makes it a protein-rich meal. For a lighter bowl, choose a lean cut and skim the fat from the surface; add extra vegetables if you want the broth to feel more substantial without relying on more meat.

Beef Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.6g

· 2% DV

Protein

8.2g

· 16% DV

Fat

4.2g

· 5% DV

Fiber

1.1g

· 4% DV

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

Calories come from: Carbs 24% · Protein 35% · Fat 41%

Beef Stew Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

2.3mg · 14% DV

0.13mg · 10% DV

0.42mg · 8% DV

Minerals

Zinc

3mg · 27% DV

Sodium

320mg · 14% DV

Phosphorus

98mg · 14% DV

Selenium

6.2µg · 11% DV

How Nutritious Is Beef Stew?

Nutrient density

High

65/ 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

48/ 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.

Beef Stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Beef Stew

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Beef 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 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

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Beef Stew Fat Profile

SATURATED

1.7g

MONOUNSATURATED

1.6g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Beef Stew

🍲vs🥩

Beef Stew vs Ground Beef155 kcal fewer per 100 g

→🍲vs🍢

Beef Stew vs Chicken Skewer45 kcal fewer per 100 g

→🍲vs🥩

Beef Stew vs Sauteed Lamb135 kcal fewer per 100 g

→🍲vs🍗

Beef Stew vs Smoked Turkey15 kcal fewer per 100 g

→

Foods Similar to Beef Stew

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Beef Stew

How do you make beef stew?

Beef stew is made by gently simmering beef with vegetables and liquid until the meat is tender. Brown the beef first for a deeper flavor, then cook it slowly with broth, onion, carrots, and seasonings; add potatoes later so they keep their shape.

What is the best cut of beef for beef stew?

Chuck is a reliable choice for beef stew because its connective tissue softens during slow cooking and gives the broth body. Brisket, short rib, and shank also work well; very lean cuts are more likely to turn dry or tough.

Why is the beef in my beef stew tough?

Beef stew meat is usually tough because it has not simmered long enough for its connective tissue to soften. Keep cooking it gently and check periodically; a vigorous boil can dry out the meat without making it tender faster.

How do you thicken beef stew?

You can thicken beef stew by stirring in a flour or cornstarch slurry and simmering it until the liquid thickens. For a less starchy option, mash a few cooked potatoes into the broth or let the stew simmer uncovered to reduce.

What vegetables go in beef stew?

Carrots, potatoes, and onions are classic vegetables for beef stew, and celery is another common addition. Cut them into generous pieces and add them according to how long they need to cook, so they become tender without falling apart.

Can you make beef stew in a slow cooker?

Yes, beef stew works well in a slow cooker. Brown the beef first if you want a richer flavor, then cook it with broth and seasonings; add quicker-cooking vegetables later if you want them to retain more texture.

What should you serve with beef stew?

Beef stew pairs well with crusty bread, mashed potatoes, or rice, which soak up its savory broth. A simple green salad or steamed vegetables can add freshness alongside a hearty bowl.

How long does beef stew last in the fridge?

Beef stew keeps in the refrigerator for about 3–4 days in a covered container. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot throughout.

Can you freeze beef stew?

Yes, beef stew freezes well in airtight, meal-sized containers. Cool it before freezing and leave a little space for expansion; potatoes may become softer after thawing, so the texture can be better if you freeze the stew without them.

What is the difference between beef stew and beef soup?

Beef stew is generally thicker and contains substantial pieces of meat and vegetables, while beef soup has more liquid and is served as a soup course. The distinction is flexible, but stew is usually cooked slowly until its ingredients are tender and its broth is rich.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026