1 cup (medium) of Meat Stew (220 g) has 209 calories. That works out to 95 calories per 100 g. It contains 11.4 g of carbs, 16.5 g of protein, 9.2 g of fat and 2.6 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.

What is Meat Stew?

Meat stew is a slow-simmered dish of bite-sized meat, onions and vegetables cooked together in a savoury gravy. The exact recipe varies widely; this version, with potatoes and carrots, is familiar in many home kitchens and draws on the practical tradition of making a filling meal from a single pot. Beef or lamb can be used, depending on the cook and local custom.

The meat turns tender as the vegetables soften and the broth thickens. Serve it hot with bread, rice or another simple side; a fresh salad can balance the rich gravy. Meat stew provides protein and iron, with vegetables adding some fibre. For a lighter bowl, trim visible fat, use a modest amount of cooking oil and include extra vegetables.

Meat Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

7.5g

· 15% DV

Fat

4.2g

· 5% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 23% · Protein 34% · Fat 43%

Meat Stew Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

2.1mg · 13% DV

0.45mg · 9% DV

0.11mg · 8% DV

Minerals

Zinc

2mg · 18% DV

Sodium

320mg · 14% DV

Selenium

7µg · 13% DV

Phosphorus

85mg · 12% DV

How Nutritious Is Meat Stew?

Nutrient density

High

62/ 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.

Meat 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 Meat 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 Meat 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 Meat 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 Meat 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

Meat Stew Fat Profile

SATURATED

1.6g

MONOUNSATURATED

1.5g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 2.3:1

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

Compare Meat Stew

🍲vs🥩

Meat Stew vs Ground Beef155 kcal fewer per 100 g

→🍲vs🍢

Meat Stew vs Chicken Skewer45 kcal fewer per 100 g

→🍲vs🥩

Meat Stew vs Sauteed Lamb135 kcal fewer per 100 g

→🍲vs🍗

Meat Stew vs Smoked Turkey15 kcal fewer per 100 g

→

Foods Similar to Meat 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 Meat Stew

What cut of meat is best for meat stew?

Chuck is a reliable choice for meat stew because its connective tissue softens during slow cooking and adds body to the broth. Beef shoulder or brisket also works; lean, quick-cooking cuts can become dry before the stew develops its full flavor.

How do you make meat stew meat tender?

Cook meat stew gently for long enough to let the connective tissue break down. Brown the meat first for deeper flavor, then simmer it covered with liquid; if the pieces are still tough, keep cooking rather than turning up the heat.

What vegetables go in meat stew?

Potatoes, carrots, and onions are classic vegetables for meat stew. Add potatoes and carrots later than the meat so they soften without falling apart; celery, peas, or tomatoes can also suit the broth.

How do you thicken meat stew?

To thicken meat stew, simmer it uncovered so some liquid evaporates, or mash a few cooked potatoes into the broth. For a more traditional flour-thickened version, stir a small flour slurry into the simmering stew and cook it through.

What is the difference between meat stew and soup?

Meat stew is generally thicker and more substantial than soup, with larger pieces of meat and vegetables and less broth relative to the solids. The boundary varies by recipe, but stew is usually served as the main dish rather than a starter.

Can you make meat stew in a slow cooker?

Yes, meat stew can be made in a slow cooker. Browning the meat and onions first adds flavor, though it is optional; add tender vegetables later in the cooking if you want them to hold their shape.

What should you serve with meat stew?

Meat stew pairs well with crusty bread, mashed potatoes, rice, or egg noodles, which soak up its gravy. A green salad or steamed vegetables can balance the meal with a fresher side.

Can you freeze meat stew?

Yes, meat stew freezes well in airtight, portion-sized containers once cooled. Potatoes may become softer or grainier after thawing, so stir the stew while reheating and add a little water or broth if the gravy has thickened.

How long does meat stew last in the fridge?

Meat stew keeps for about 3–4 days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you need until it is steaming hot throughout.

Can you make meat stew ahead of time?

Yes, meat stew is a good make-ahead dish, and its flavors often deepen after a night in the refrigerator. Cool and refrigerate it promptly, then reheat it thoroughly; add a splash of broth if the gravy has thickened.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026