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Low-oil beef and pea stew Calories
Protein- and fiber-rich, low oil
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil beef and pea stew (250 g) has 270 calories. That works out to 108 calories per 100 g. It contains 20.5 g of carbs, 22.8 g of protein, 11.3 g of fat and 7 g of fiber. Its 2.1 µg of B12 covers 89% of the Daily Value. Its glycemic index is 39 (low), so it raises blood sugar slowly.
Low-oil beef and pea stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
270
KCAL / 250G
Carbs
20.5g
· 7% DV
Protein
22.8g
· 46% DV
Fat
11.3g
· 14% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 33% · Fat 37%
Low-oil beef and pea stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.2 g | |
| Sodium | 475 mg | 21% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 7 g | 25% |
| Protein | 22.8 g | 46% |
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 Serving of Low-oil beef and pea stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 270 kcal |
| 1 tablespoon (medium) | 25 g | 27 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (small) | 150 g | 162 kcal |
| 1 cup (medium) | 230 g | 248 kcal |
| 1 cup (large) | 300 g | 324 kcal |
| 1 serving (large) | 350 g | 378 kcal |
| 1 pack (whole) | 400 g | 432 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Low-oil beef and pea stew
How do you make low-oil beef and pea stew?
Low-oil beef and pea stew is made by browning beef with onion in a little oil, then simmering it with liquid until tender before adding peas. Add the peas later so they keep their shape instead of turning mushy.
What cut of beef is best for low-oil beef and pea stew?
Chuck or another well-marbled, slow-cooking cut works best for low-oil beef and pea stew because it becomes tender during simmering. Lean stew beef also works, but avoid very quick-cooking steak cuts, which can become tough when cooked for a long time.
Can you use frozen peas in low-oil beef and pea stew?
Yes, frozen peas work well in low-oil beef and pea stew, and you can add them straight from the freezer. Stir them in near the end of cooking; thawing them first is unnecessary and can make them softer.
How do you stop the peas going mushy in low-oil beef and pea stew?
Add the peas to low-oil beef and pea stew only after the beef is tender, and simmer just until the peas are cooked. Adding them at the start gives them too much time to break down, especially if they are frozen or very small.
Can you make low-oil beef and pea stew in a slow cooker?
Yes, low-oil beef and pea stew can be made in a slow cooker. Cook the beef with the aromatics and liquid first, then add the peas near the end so they retain some texture rather than becoming overly soft.
What vegetables go in low-oil beef and pea stew?
Onion and carrots are common additions to low-oil beef and pea stew, and potatoes can make it more filling. Cut vegetables into similar-sized pieces, and add quick-cooking vegetables later so they do not collapse before the beef is tender.
What should you serve with low-oil beef and pea stew?
Serve low-oil beef and pea stew with crusty bread, rice, or mashed potatoes to soak up its savory broth. For a lighter meal, pair it with a crisp green salad instead of adding another starchy side.
How long does low-oil beef and pea stew last in the fridge?
Low-oil beef and pea stew keeps for about 3–4 days in the refrigerator when stored in a covered container. Cool it promptly after cooking, refrigerate it, and reheat only the portion you plan to eat until steaming hot.
Can you freeze low-oil beef and pea stew?
Yes, low-oil beef and pea stew freezes well in airtight, portion-sized containers. Thaw it in the refrigerator before reheating; the peas and any potatoes may be softer after freezing, but the stew remains suitable for a quick meal.
How can you thicken low-oil beef and pea stew without adding flour?
Mash a few cooked peas or pieces of potato into the broth to thicken low-oil beef and pea stew without flour. You can also simmer it uncovered briefly, which reduces excess liquid while keeping the stew’s flavor concentrated.
Low-oil beef and pea stew Vitamins & Minerals
Vitamins
B12
2.13µg · 89% DV
B3
6.75mg · 42% DV
B6
0.55mg · 32% DV
Vitamin C
26.25mg · 29% DV
Minerals
Selenium
27µg · 49% DV
Copper
0.4mg · 44% DV
Phosphorus
280mg · 40% DV
Zinc
3.88mg · 35% DV
Potassium ⭐
750mg · 22% DV
Sodium
475mg · 21% DV
Low-oil beef and pea stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil beef and pea stew
To burn the 270 calories in 1 serving (medium) (250 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 Low-oil beef and pea stew?
Low-oil beef and pea stew is a homestyle dish of beef and green peas simmered together, often with onion and tomato or tomato paste. The peas bring a gentle sweetness, while slow cooking makes the beef tender and gives the broth a rounded, savoury flavour.
In Turkish-inspired meals, it is usually served hot with rice, bread or yoghurt; a crisp salad also makes a good side. It works well as a simple family lunch or dinner. The combination provides protein and fibre, with 9.1 g of protein per 100 g. For a lighter plate, serve it with salad and keep the portion of rice modest.
How Nutritious Is Low-oil beef and pea 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 Low-oil beef and pea 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 Low-oil beef and pea stew Contain Allergens?
No known major allergens
Which Diets Is Low-oil beef and pea stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-oil beef and pea stew Fat Profile
SATURATED
3.63g
MONOUNSATURATED
4.75g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.