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Beef Vegetable Stew Calories
Protein and fiber source, rich in vitamins and minerals, hearty main dish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beef Vegetable Stew (220 g) has 187 calories. That works out to 85 calories per 100 g. It contains 14.3 g of carbs, 15.8 g of protein, 7 g of fat and 3.5 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
187
KCAL / 220G
Carbs
14.3g
· 5% DV
Protein
15.8g
· 32% DV
Fat
7g
· 9% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 34% · Fat 35%
Beef Vegetable Stew nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 2.42 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 726 mg | 32% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 3.5 g | 13% |
| Protein | 15.8 g | 32% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 187 kcal |
| 100 g | 100 g | 85 kcal |
| ½ cup (small) | 110 g | 94 kcal |
| 1 piece (small) | 180 g | 153 kcal |
| 1 serving (medium) | 250 g | 213 kcal |
| 1 bottle (medium) | 250 g | 213 kcal |
| 1 cup (large) | 300 g | 255 kcal |
| 1 bottle (large) | 350 g | 298 kcal |
| 1 bottle (jumbo) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Beef Vegetable Stew
How do you make beef vegetable stew?
Beef vegetable stew is made by browning beef, then simmering it gently with liquid until tender. Add carrots and potatoes later in the cooking, and peas near the end, so the vegetables keep their shape while the beef softens.
What is the best cut of beef for beef vegetable stew?
Chuck is a reliable choice for beef vegetable stew because its connective tissue softens during a long, gentle simmer. Brisket or beef shin can also work; lean, quick-cooking steaks are more likely to turn dry or tough in a stew.
Why is the beef in my beef vegetable stew tough?
Beef in a stew is usually tough because it has not simmered long enough for its connective tissue to soften, or because it cooked at a hard boil. Keep beef vegetable stew at a gentle simmer and continue cooking until a fork passes through the meat easily.
When should you add vegetables to beef vegetable stew?
Add firm vegetables such as carrots and potatoes after the beef has had time to begin softening, then add peas toward the end. If all the vegetables cook as long as the beef, they can break down before the meat is tender.
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, then cook it with the liquid and firm vegetables; add peas near the end so they do not become overly soft.
How do you thicken beef vegetable stew?
To thicken beef vegetable stew, simmer it uncovered until some liquid evaporates, or mash a few potato pieces into the broth. If you use a flour or cornstarch slurry, stir it in gradually and simmer until the broth loses its raw, starchy taste.
What should you serve with beef vegetable stew?
Crusty bread, dinner rolls, or a simple green salad all pair well with beef vegetable stew. Bread is especially useful for soaking up the rich broth, while a crisp salad adds freshness alongside the hearty meat and vegetables.
How long does beef vegetable stew last in the fridge?
Beef vegetable stew keeps for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze beef vegetable stew?
Yes, beef vegetable stew can be frozen in airtight, meal-size containers after it has cooled. Thaw it in the refrigerator before reheating; potatoes may turn softer or slightly grainy after freezing, though the stew will still be usable.
How is beef vegetable stew different from beef soup?
Beef vegetable stew is generally thicker and served with more solid beef and vegetables in each portion, while beef soup has more broth and a lighter consistency. The distinction is not fixed, and recipes can fall between the two.
Beef Vegetable Stew Vitamins & Minerals
Vitamins
B12
1.54µg · 64% DV
Vitamin D
4.4µg · 22% DV
B3
3.3mg · 21% DV
Vitamin C
15.4mg · 17% DV
Minerals
Sodium
726mg · 32% DV
Zinc
3.3mg · 30% DV
Phosphorus
176mg · 25% DV
Copper
0.15mg · 17% DV
Potassium ⭐
506mg · 15% DV
Beef Vegetable Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Vegetable Stew
To burn the 187 calories in 1 cup (medium) (220 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 Beef Vegetable Stew?
Beef Vegetable Stew is a Turkish-style home-cooked dish of browned beef simmered until tender with vegetables such as carrots, potatoes and peas in a savoury, thick broth. It follows the familiar yahni approach of slow-cooking meat so its flavour enriches the cooking liquid and vegetables.
The beef makes it hearty, while the vegetables add gentle sweetness and a softer texture. It is typically served as a main meal, often with bread or rice to enjoy the broth; a simple salad makes a fresh contrast. With protein from the beef and some fibre from the vegetables, it suits a filling one-pot dinner. For a lighter version, use less oil and increase the vegetables.
How Nutritious Is Beef Vegetable 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 Beef Vegetable Stew Processed?
NOVA 3
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
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beef Vegetable Stew Fat Profile
SATURATED
2.42g
MONOUNSATURATED
2.64g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.