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Protein- and iron-rich beef stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Thick Hungarian goulash (240 g) has 307 calories. That works out to 128 calories per 100 g. It contains 9.8 g of carbs, 32.2 g of protein, 15.6 g of fat and 2.6 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
307
KCAL / 240G
Carbs
9.8g
· 4% DV
Protein
32.2g
· 64% DV
Fat
15.6g
· 20% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 42% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 307 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 5.64 g | 28% |
| Trans fat | 0.43 g | |
| Sodium | 792 mg | 34% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 2.6 g | 9% |
| Protein | 32.2 g | 64% |
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 | 307 kcal |
| 1 tablespoon (small) | 20 g | 26 kcal |
| 1 piece (medium) | 35 g | 45 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 180 g | 230 kcal |
| 1 serving (large) | 300 g | 384 kcal |
| 1 serving (extra large) | 400 g | 512 kcal |
| 1 bottle (large) | 500 g | 640 kcal |
Calculated from 128 calories per 100 g.
Thick Hungarian goulash is a slow-cooked beef dish seasoned with paprika and onions, served with a concentrated sauce rather than as a thin soup. Recipes vary, but tender beef and a rich paprika flavor are its hallmarks.
No. Hungarian goulash soup has plenty of broth and is eaten with a spoon, while Thick Hungarian goulash is a heartier stew with less liquid and a more concentrated sauce.
Beef chuck, shoulder, or shin works well because these cuts become tender during slow cooking and add body to the sauce. Lean steak cuts cook faster and can turn dry or tough if simmered for a long time.
The name distinguishes this stew-like version from the brothier Hungarian goulash soup. Its sauce reduces as the beef and onions cook, so it is served thick rather than as a bowl of soup.
Sweet Hungarian paprika provides the defining flavor and color; caraway and black pepper are also common additions. Add hot paprika only if you want heat, and avoid scorching the paprika when it goes into the pan.
Yes. Brown the beef and onions first for deeper flavor, then cook them with the seasonings in the slow cooker until the meat is tender. Keep added liquid modest so the finished dish stays thick.
Simmer Thick Hungarian goulash uncovered near the end so excess liquid evaporates. You can also mash some of the cooked onions into the sauce; this thickens it while keeping the paprika-and-beef flavor intact.
In Hungary, dumplings such as nokedli are a classic match for Thick Hungarian goulash. Buttered noodles, boiled potatoes, or crusty bread also work well because they soak up the paprika-rich sauce.
Yes, pork shoulder can be used, although the result will not have the same beef flavor as the classic version. Cut it into even pieces and cook it gently until tender, adjusting the cooking time for the meat.
Yes. Cool Thick Hungarian goulash, freeze it in airtight portions, and thaw it in the refrigerator before reheating. Warm it gently on the stovetop; if the sauce has become too dense, loosen it with a little water or stock.
Vitamins
B12
3µg · 125% DV
B3
9.12mg · 57% DV
B6
0.6mg · 35% DV
B2
0.41mg · 32% DV
Minerals
Selenium
35µg · 64% DV
Zinc
6.36mg · 58% DV
Phosphorus
341mg · 49% DV
Sodium
792mg · 34% DV
Potassium ⭐
684mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 307 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.
Thick Hungarian goulash is a hearty, stew-like dish inspired by Hungarian goulash. Beef is cooked slowly with ingredients such as onions, peppers and paprika, without adding water; the meat’s own juices help form a concentrated, thick sauce. The long cooking makes the beef tender and brings the savoury, gently spiced flavours together.
It is commonly served as a main meal with bread, potatoes or noodles, with a simple salad alongside. The beef makes it a protein-rich choice; each 100 g provides 13.4 g of protein. For a lighter plate, pair a modest portion with plenty of vegetables and keep any added cooking fat restrained.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.64g
MONOUNSATURATED
6.6g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.