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A hearty stew served in a bowl, with browned beef chunks and pieces of carrot, potato, and celery nestled in a glossy brown broth, dotted with green peas and herbs.
●Low GI

Beef Vegetable Stew Calories

Rich in protein and fiber, high in iron and B vitamins

In season: Autumn · Winter

CALORIES · 100 G

95kcal

GI

45low

POTASSIUM · 100 G

230mg

FIBER · 100 G

2.1g

Quick answer

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.

Beef Vegetable Stew Nutrition Facts

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%

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

NutrientAmount% DV
Calories209 kcal
Total fat7.7 g10%
Saturated fat2.64 g13%
Trans fat0.04 g
Sodium704 mg31%
Total carbohydrate17.2 g6%
Fiber4.6 g16%
Protein15.8 g32%

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 Vegetable Stew?

ServingAmountCalories
1 cup (medium)220 g209 kcal
100 g100 g95 kcal
1 cup (small)150 g143 kcal
1 piece (small)180 g171 kcal
1 serving (medium)250 g238 kcal
1 bottle (medium)250 g238 kcal
1 cup (large)300 g285 kcal
1 piece (large)300 g285 kcal
1 bottle (large)350 g333 kcal
1 serving (large)350 g333 kcal

Calculated from 95 calories per 100 g.

Frequently Asked Questions About Beef Vegetable Stew

What is Beef Vegetable Stew made of?

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.

What is the best cut of beef for Beef Vegetable Stew?

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.

How do you make the beef tender in Beef Vegetable Stew?

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.

Can you make Beef Vegetable Stew in a slow cooker?

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.

Can Beef Vegetable Stew be frozen?

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.

How do you thicken Beef Vegetable Stew?

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.

What should you serve with Beef Vegetable Stew?

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.

Can you use frozen vegetables in Beef Vegetable Stew?

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.

How should you store and reheat Beef Vegetable Stew?

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.

Can Beef Vegetable Stew be cooked on the stovetop instead of in the oven?

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.

Beef Vegetable Stew Vitamins & Minerals

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

Beef Vegetable Stew Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

13.2
Medium

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

How to Burn Off Beef Vegetable 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 Vegetable Stew?

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.

How Nutritious Is Beef Vegetable 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

52/ 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 Vegetable 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 Vegetable 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 Vegetable 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 Vegetable Stew Fat Profile

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.

Compare Beef Vegetable Stew

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Foods Similar to Beef Vegetable Stew

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250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

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110 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.