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Chunks of browned beef sit in a glossy, thick brown broth with visible pieces of carrot and potato, served in a bowl and scattered with a few green herb leaves.
●Low GI

Beef stew Calories

Rich in protein, iron, and vitamin B12

In season: Autumn · Winter

CALORIES · 100 G

118kcal

GI

38low

POTASSIUM · 100 G

220mg

FIBER · 100 G

0.8g

Quick answer

1 cup (medium) of Beef stew (240 g) has 283 calories. That works out to 118 calories per 100 g. It contains 11.5 g of carbs, 24.5 g of protein, 14.6 g of fat and 1.9 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.

Beef stew Nutrition Facts

Selected: 1 cup (medium) · 240 g

283

KCAL / 240G

Carbs

11.5g

· 4% DV

Protein

24.5g

· 49% DV

Fat

14.6g

· 19% DV

Fiber

1.9g

· 7% DV

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

Calories come from: Carbs 17% · Protein 36% · Fat 47%

Beef stew nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories283 kcal
Total fat14.6 g19%
Saturated fat5.04 g25%
Trans fat0.48 g
Sodium672 mg29%
Total carbohydrate11.5 g4%
Fiber1.9 g7%
Protein24.5 g49%

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 stew?

ServingAmountCalories
1 cup (medium)240 g283 kcal
1 tablespoon (mini)18 g21 kcal
1 piece (small)90 g106 kcal
100 g100 g118 kcal
1 cup (small)180 g212 kcal
2 piece (medium)180 g212 kcal
1 serving (medium)250 g295 kcal
1 cup (large)320 g378 kcal
1 serving (large)400 g472 kcal

Calculated from 118 calories per 100 g.

Frequently Asked Questions About Beef stew

What is the best cut of beef for beef stew?

Chuck is a reliable choice for beef stew because its connective tissue softens during slow cooking and enriches the broth. Beef shin or brisket also works well; very lean cuts can turn dry before the stew becomes tender.

How do you make beef stew meat tender?

Cook beef stew slowly at a gentle simmer with the lid on until the beef yields easily to a fork. If the liquid evaporates before the meat is tender, add a little hot water or stock.

Should you brown the beef before making beef stew?

Yes, browning the beef first gives beef stew a deeper, roasted flavor. Work in batches so the pieces sear rather than steam, then scrape the browned bits from the pot when you add the liquid.

How do you thicken beef stew?

Simmer beef stew uncovered to reduce the broth, or stir in a smooth mixture of cornstarch and cold water near the end of cooking. Add the mixture gradually and let the stew bubble briefly to thicken.

Can you make beef stew in a slow cooker?

Yes, beef stew works well in a slow cooker. For fuller flavor, brown the beef and soften the aromatics in a pan first, then transfer them with the vegetables and broth to the cooker.

What vegetables go in beef stew?

Carrots, potatoes, and onions are classic vegetables for beef stew. Add them according to how long they need to cook: potatoes and carrots can go in for the simmer, while delicate vegetables are better added later.

What should you serve with beef stew?

Serve beef stew with crusty bread, mashed potatoes, rice, or egg noodles to soak up the broth. A simple green salad or steamed greens make a fresh contrast to the rich, savory stew.

Can you freeze beef stew?

Yes, beef stew freezes well in airtight, freezer-safe containers. Cool it before freezing and leave a little room for expansion; potatoes may become softer or grainier after thawing, though the stew remains usable.

How long does beef stew last in the refrigerator?

Beef stew keeps for about 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking rather than leaving it out, and warm only the portion you plan to eat.

What is the best way to reheat beef stew?

Reheat beef stew gently on the stovetop, stirring occasionally until it is hot throughout. Add a splash of water or broth if the sauce has thickened in the refrigerator, and avoid repeatedly cooling and reheating the whole pot.

Beef stew Vitamins & Minerals

Vitamins

B12

2.64µg · 110% DV

B3

6.24mg · 39% DV

B6

0.43mg · 25% DV

B2

0.22mg · 17% DV

Minerals

Zinc

5.28mg · 48% DV

Selenium

20µg · 36% DV

Phosphorus

245mg · 35% DV

Sodium

672mg · 29% DV

Potassium ⭐

528mg · 16% DV

Beef stew Glycemic Index

GLYCEMIC INDEX

38
Low
0 Low5570100

GLYCEMIC LOAD

4.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Beef stew

To burn the 283 calories in 1 cup (medium) (240 g):

🚶

70min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

39min

Cycling

🏊

33min

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 stew?

Beef stew is made by slowly cooking chunks of beef with vegetables in a savoury broth until the meat is tender and the sauce turns rich and thick. Versions appear in many food traditions, so it is not tied to a single place of origin. Carrots and potatoes are common additions, bringing sweetness and substance to the bowl.

It is typically served hot as a filling main meal, often with bread to mop up the sauce or alongside potatoes, rice or other grains. Slow cooking gives the beef a soft texture and lets the flavours meld. Beef stew is protein-rich and also provides iron and vitamin B12. For a lighter plate, pair a modest serving with a crisp salad or add extra vegetables to the pot.

How Nutritious Is Beef stew?

Nutrient density

High

63/ 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.

Is Beef 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 Beef 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 Beef 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

Beef stew Fat Profile

SATURATED

5.04g

MONOUNSATURATED

6g

POLYUNSATURATED

0.72g

⚖️

Omega 6:3 ratio 5.3:1

Above the ideal 4:1 (5.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.