1 cup (medium) of Meat Stew (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 12 g of carbs, 19 g of protein, 10 g of fat and 3.2 g of fiber. Its 1.7 µg of B12 covers 71% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Meat Stew?

Meat Stew here refers to Turkish etli güveç: chunks of meat cooked slowly with onion and vegetables, often including potatoes and carrots. It takes its name from the traditional earthenware pot used for güveç, though a heavy lidded pot works well at home too. As the ingredients braise together, the meat softens and the cooking juices become a rich, savoury gravy.

It is a hearty, protein-rich meal, commonly served hot with rice, bulgur or bread to soak up the sauce. For a lighter version, use a modest amount of oil and add extra vegetables. It also makes an easy make-ahead supper, since the flavours deepen as it rests.

Meat Stew Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

· 2% DV

Protein

9.5g

· 19% DV

Fat

· 6% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 22% · Protein 36% · Fat 42%

Meat Stew Vitamins & Minerals

Vitamins

B12

0.85µg · 35% 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

90mg · 13% DV

How Nutritious Is Meat 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

51/ 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 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

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

MONOUNSATURATED

1.9g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 3:1

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

Compare Meat Stew

🍲vs🥩

Meat Stew vs Ground Beef140 kcal fewer per 100 g

→🍲vs🍢

Meat Stew vs Chicken Skewer30 kcal fewer per 100 g

→🍲vs🥩

Meat Stew vs Sauteed Lamb120 kcal fewer per 100 g

→🍲vs🍗

Meat Stew vs Smoked TurkeySame calories 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 is meat stew?

Meat stew is a one-pot dish of bite-sized meat simmered slowly in liquid, often with vegetables such as potatoes, carrots, and onions. Browning the meat first adds a deeper flavor, while the covered, gentle simmer makes tougher cuts tender.

How do you make meat stew?

To make meat stew, brown the meat in a heavy pot, then add aromatics, vegetables, and enough stock or water to create a sauce. Cover and simmer gently until the meat is tender, adding quick-cooking vegetables later so they keep their shape.

What is the best cut of meat for meat stew?

Chuck or another well-worked, collagen-rich cut is a good choice for meat stew because slow cooking turns it tender and enriches the gravy. Lamb shoulder also works well; lean, quick-cooking cuts can become dry before the stew develops its texture.

Why is the meat in my meat stew tough?

Meat stew is often tough because the meat has not simmered long enough for its connective tissue to soften. Keep the pot covered at a gentle simmer and continue cooking until a fork can separate the pieces; boiling hard can make the meat dry and chewy.

How do you thicken meat stew?

You can thicken meat stew by simmering it uncovered so excess liquid evaporates. For a quicker fix, mash a few cooked potatoes into the gravy or stir in a small slurry of flour or cornstarch and water, then cook until the sauce thickens.

Can you make meat stew in a slow cooker?

Yes, meat stew works well in a slow cooker. Brown the meat first if you want a richer flavor, then cook it with the liquid and sturdy vegetables. Add delicate vegetables near the end so they do not turn mushy.

Can you freeze meat stew?

Yes, meat stew can be frozen once it has cooled. Divide it into airtight, freezer-safe portions, leaving a little room for expansion. Thaw it in the refrigerator and reheat it until hot throughout; potatoes may become softer after freezing.

How long does meat stew last in the fridge?

Meat stew keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking rather than leaving it out for hours, and reheat only the portion you plan to eat until it is hot throughout.

What vegetables go in meat stew?

Potatoes, carrots, and onions are classic vegetables for meat stew, while celery, peas, mushrooms, or tomatoes are common additions. Choose vegetables that suit the cooking time, and add delicate ones later to prevent them from breaking down.

What should you serve with meat stew?

Meat stew pairs well with crusty bread, rice, mashed potatoes, or noodles, which soak up its gravy. A simple green salad or steamed vegetables make a fresh side without competing with the stew’s hearty flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026