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Beef Stew Calories
Rich in protein and iron, slow-cooked beef with vegetables.
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beef Stew (220 g) has 198 calories. That works out to 90 calories per 100 g. It contains 11.4 g of carbs, 16.5 g of protein, 9 g of fat and 2.4 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Beef Stew Nutrition Facts
Selected: 1 cup (medium) · 220 g
198
KCAL / 220G
Carbs
11.4g
· 4% DV
Protein
16.5g
· 33% DV
Fat
9g
· 12% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 34% · Fat 42%
Beef Stew nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 11.4 g | 4% |
| Fiber | 2.4 g | 9% |
| Protein | 16.5 g | 33% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 198 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (medium) | 120 g | 108 kcal |
| 1 cup (small) | 120 g | 108 kcal |
| 1 serving (small) | 150 g | 135 kcal |
| 1 bottle (small) | 180 g | 162 kcal |
| 1 serving (large) | 250 g | 225 kcal |
| 1 bottle (large) | 350 g | 315 kcal |
| 1 cup (large) | 350 g | 315 kcal |
| 1 pack (jumbo) | 400 g | 360 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Beef Stew
How do you make beef stew?
Brown the beef in batches, then cook it gently with broth, aromatics, and firm vegetables until the meat is tender. Add quicker-cooking vegetables later so they keep their shape, and adjust the liquid to get the consistency you want.
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 adds body to the broth. Brisket or beef shank also work well; very lean cuts can turn dry if simmered for a long time.
Why is the beef in my beef stew tough?
Beef stew meat is usually tough because it has not cooked long enough for its connective tissue to soften. Keep it at a gentle simmer with the lid on and continue cooking until it yields easily to a fork.
How do you thicken beef stew?
To thicken beef stew, mash a few cooked potatoes into the broth, stir in a flour or cornstarch slurry, or let the stew simmer uncovered. Add a thickener gradually so the broth does not become pasty.
Can you make beef stew in a slow cooker?
Yes, beef stew works well in a slow cooker. Browning the beef first deepens its flavor, though you can skip that step; add delicate vegetables later if you want them to retain more texture.
Can beef stew be frozen?
Yes, beef stew freezes well when cooled and packed in airtight, portion-sized containers. Thaw it in the refrigerator and reheat it thoroughly on the stove; potatoes may become softer after freezing.
How long does beef stew last in the fridge?
Beef stew keeps for about 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.
What should you serve with beef stew?
Crusty bread, mashed potatoes, or rice are classic sides for beef stew because they soak up its broth. A crisp green salad or steamed greens can balance the hearty meal.
Can you make beef stew without wine?
Yes, beef stew does not need wine. Replace it with extra beef broth; a small splash of vinegar or lemon juice can add some of the brightness wine would otherwise contribute.
Does beef stew taste better the next day?
Often, yes: beef stew can taste more developed the next day because its broth and seasonings have time to meld. Cool and refrigerate it promptly, then reheat it thoroughly before serving.
Beef Stew Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
4.62mg · 29% DV
B2
0.26mg · 20% DV
B5
0.99mg · 20% DV
Minerals
Zinc
4.84mg · 44% DV
Selenium
17µg · 31% DV
Phosphorus
187mg · 27% DV
Iron
3.74mg · 21% DV
Sodium
462mg · 20% DV
Potassium ⭐
462mg · 14% DV
Beef Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Stew
To burn the 198 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.
What is Beef Stew?
Beef Stew is made by slowly simmering pieces of beef with vegetables in a savoury broth. Onions, potatoes and carrots are common additions, though recipes vary widely: versions appear in many food traditions, with no single place claiming the dish as its own. The long cooking gives the meat a tender texture and lets the broth take on its flavour.
It is often served as a warming main meal, with bread for dipping or alongside rice or potatoes. Beef makes it a source of protein and iron, while vegetables contribute some fibre. For a lighter pot, trim visible fat, use only a little added oil and include plenty of vegetables.
How Nutritious Is Beef 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 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
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
3.3g
MONOUNSATURATED
3.74g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.