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Rich in protein, iron, and vitamin B12
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.48 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 1.9 g | 7% |
| Protein | 24.5 g | 49% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 283 kcal |
| 1 tablespoon (mini) | 18 g | 21 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 180 g | 212 kcal |
| 2 piece (medium) | 180 g | 212 kcal |
| 1 serving (medium) | 250 g | 295 kcal |
| 1 cup (large) | 320 g | 378 kcal |
| 1 serving (large) | 400 g | 472 kcal |
Calculated from 118 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 283 calories in 1 cup (medium) (240 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.
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.
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.
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.
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.
No known major allergens
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
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.