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Rich in protein and fiber, high in iron and B vitamins
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Beef Vegetable Stew (220 g) has 209 calories. That works out to 95 calories per 100 g. It contains 17.2 g of carbs, 15.8 g of protein, 7.7 g of fat and 4.6 g of fiber. Its 1.5 µg of B12 covers 64% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 220 g
209
KCAL / 220G
Carbs
17.2g
· 6% DV
Protein
15.8g
· 32% DV
Fat
7.7g
· 10% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 31% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 704 mg | 31% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 4.6 g | 16% |
| Protein | 15.8 g | 32% |
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 |
| 1 cup (small) | 150 g | 143 kcal |
| 1 piece (small) | 180 g | 171 kcal |
| 1 serving (medium) | 250 g | 238 kcal |
| 1 bottle (medium) | 250 g | 238 kcal |
| 1 cup (large) | 300 g | 285 kcal |
| 1 piece (large) | 300 g | 285 kcal |
| 1 bottle (large) | 350 g | 333 kcal |
| 1 serving (large) | 350 g | 333 kcal |
Calculated from 95 calories per 100 g.
Beef Vegetable Stew is made with chunks of beef, vegetables, and broth cooked together until the beef is tender. Common choices include carrots, potatoes, celery, peas, and onion, though the exact vegetables vary by recipe.
Chuck is a good choice for Beef Vegetable Stew because its connective tissue softens during slow cooking and gives the broth body. Beef brisket or other stewing cuts also work; lean, quick-cooking steak can turn dry.
Cook the beef gently for long enough in covered Beef Vegetable Stew so its connective tissue can soften. Browning the chunks first adds flavor, while keeping the liquid at a gentle simmer helps prevent the meat from drying out.
Yes, Beef Vegetable Stew works well in a slow cooker. Brown the beef first for deeper flavor if convenient, then cook it with the broth and firm vegetables; add peas near the end so they do not become mushy.
Yes, Beef Vegetable Stew can be frozen in airtight, meal-sized containers once cooled. Potatoes may become softer after thawing, so you can leave them out before freezing and add freshly cooked potatoes when reheating.
To thicken Beef Vegetable Stew, mash a few cooked potato pieces into the broth or stir in a small flour-and-water slurry while it simmers. Let it cook briefly after adding the thickener so the broth loses its starchy taste.
Serve Beef Vegetable Stew with crusty bread, mashed potatoes, or rice to soak up the broth. A crisp green salad or steamed greens make a lighter side and balance the richness of the beef.
Yes, frozen vegetables can be used in Beef Vegetable Stew, and they are most successful when added near the end of cooking. Adding them too early can make tender vegetables such as peas lose their texture.
Store Beef Vegetable Stew in a covered container in the refrigerator once it has cooled, and eat it within a few days. Reheat only the portion you need until it is steaming hot, stirring so it warms evenly.
Yes, Beef Vegetable Stew can be cooked on the stovetop in a heavy, covered pot. Keep it at a low simmer and stir occasionally to prevent sticking; an oven is another hands-off way to maintain gentle, even heat.
Vitamins
B12
1.54µg · 64% DV
B3
4.62mg · 29% DV
B2
0.29mg · 22% DV
B5
0.99mg · 20% DV
Minerals
Zinc
4.62mg · 42% DV
Sodium
704mg · 31% DV
Phosphorus
187mg · 27% DV
Selenium
12µg · 22% DV
Potassium ⭐
506mg · 15% 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 Vegetable Stew brings chunks of beef together with vegetables such as carrots, potatoes and celery in a savoury broth. It is a familiar, slow-cooked style of home cooking in many places, with ingredients and seasoning varying from kitchen to kitchen. Simmering gives the beef time to soften and lets the vegetables enrich the broth.
Expect tender meat, soft vegetables and a hearty, spoonable texture. Serve it hot as a main course, often with bread or another simple side to catch the broth. It offers protein alongside fibre from the vegetables; each 100 g provides 7.2 g of protein. For a lighter bowl, use a modest amount of added fat and add extra vegetables, or pair it with a crisp salad.
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.64g
MONOUNSATURATED
3.08g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.