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Mexican bean and minced meat stew Calories
A hearty stew of beans, minced meat, and vegetables, providing protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mexican bean and minced meat stew (250 g) has 330 calories. That works out to 132 calories per 100 g. It contains 30.3 g of carbs, 20.5 g of protein, 12.8 g of fat and 9.5 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mexican bean and minced meat stew Nutrition Facts
Selected: 1 cup (medium) · 250 g
330
KCAL / 250G
Carbs
30.3g
· 11% DV
Protein
20.5g
· 41% DV
Fat
12.8g
· 16% DV
Fiber
9.5g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 26% · Fat 36%
Mexican bean and minced meat stew nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.38 g | |
| Sodium | 725 mg | 32% |
| Total carbohydrate | 30.3 g | 11% |
| Fiber | 9.5 g | 34% |
| Protein | 20.5 g | 41% |
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 Mexican bean and minced meat stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 330 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (small) | 180 g | 238 kcal |
| 1 serving (small) | 200 g | 264 kcal |
| 1 serving (medium) | 300 g | 396 kcal |
| 1 cup (large) | 350 g | 462 kcal |
| 1 bottle (large) | 450 g | 594 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Mexican bean and minced meat stew
How do you make Mexican bean and minced meat stew?
Brown the minced meat with onion, add chopped vegetables and seasonings, then stir in the beans and liquid. Simmer until the vegetables are tender and the flavors come together; add canned beans toward the end so they keep their shape.
What beans go in Mexican bean and minced meat stew?
Red kidney beans are a common choice for Mexican bean and minced meat stew. Canned beans can be drained and rinsed before adding; if using dried beans, soak and cook them separately until tender before combining them with the meat and vegetables.
What spices are used in Mexican bean and minced meat stew?
Cumin, chili, garlic, and black pepper are classic seasonings for Mexican bean and minced meat stew. Add smoked paprika or oregano if you like, and adjust the chili to your taste rather than relying on a fixed level of heat.
What should you serve with Mexican bean and minced meat stew?
Serve Mexican bean and minced meat stew with rice, warm tortillas, or crusty bread to make a filling meal. A crisp green salad, sliced avocado, or a spoonful of plain yogurt can add a fresh contrast to the rich, savory stew.
Can you make Mexican bean and minced meat stew with dried beans?
Yes, dried beans work well in Mexican bean and minced meat stew, but cook them until tender before adding them to the pot. Do not rely on the stew's simmering time alone to cook dried beans evenly alongside the meat and vegetables.
How can you make Mexican bean and minced meat stew less spicy?
To make Mexican bean and minced meat stew milder, leave out fresh chili and reduce the chili powder. Cumin, garlic, and paprika still provide plenty of flavor; serve hot sauce separately so diners can adjust their own portions.
Can you freeze Mexican bean and minced meat stew?
Yes, Mexican bean and minced meat stew freezes well. Cool it promptly, portion it into airtight freezer-safe containers, and thaw it in the refrigerator; reheat until steaming hot throughout, stirring so the center warms evenly.
How long does Mexican bean and minced meat stew keep in the fridge?
Mexican bean and minced meat stew keeps for about three to four days in a refrigerator set at 40°F (4°C) or colder. Refrigerate it in a covered container within two hours of cooking, and reheat only the portion you plan to eat.
How can you make Mexican bean and minced meat stew healthier?
Use lean minced meat, add extra vegetables, and keep added salt modest when making Mexican bean and minced meat stew. You can also serve it with a salad instead of a large portion of rice or bread.
Can you make Mexican bean and minced meat stew without beef?
Yes, you can make Mexican bean and minced meat stew with minced turkey or chicken instead of beef. Brown the poultry thoroughly, then cook the stew until it is fully cooked through; its milder flavor works well with cumin and chili.
Mexican bean and minced meat stew Vitamins & Minerals
Vitamins
B12
1.38µg · 57% DV
B3
4.5mg · 28% DV
Folate
112.5µg · 28% DV
B6
0.4mg · 24% DV
Minerals
Phosphorus
288mg · 41% DV
Copper
0.35mg · 39% DV
Selenium
18µg · 33% DV
Sodium
725mg · 32% DV
Potassium ⭐
825mg · 24% DV
Mexican bean and minced meat stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mexican bean and minced meat stew
To burn the 330 calories in 1 cup (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 Mexican bean and minced meat stew?
Mexican bean and minced meat stew brings beans, ground meat and vegetables together in a hearty, Mexican-inspired pot dish. Recipes vary, with the choice of vegetables and seasonings depending on the cook; it is best thought of as a flexible stew rather than one fixed recipe.
Serve it hot as a filling main, with rice, bread or a simple salad. Beans and meat make it a source of both protein and fibre, while the vegetables add variety and substance. For a lighter bowl, use a little less meat and increase the vegetables, or pair a modest serving with a crisp salad.
How Nutritious Is Mexican bean and minced meat stew?
Nutrient density
Medium
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 Mexican bean and minced 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 Mexican bean and minced meat stew Contain Allergens?
No known major allergens
Which Diets Is Mexican bean and minced meat stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mexican bean and minced meat stew Fat Profile
SATURATED
4.5g
MONOUNSATURATED
5.25g
POLYUNSATURATED
1.63g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.