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Vegetable Beef Shank Stew Calories
High-protein, iron-rich stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable Beef Shank Stew (250 g) has 288 calories. That works out to 115 calories per 100 g. It contains 13 g of carbs, 29.5 g of protein, 12.8 g of fat and 3.5 g of fiber. Its 3.1 µg of B12 covers 130% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Vegetable Beef Shank Stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
288
KCAL / 250G
Carbs
13g
· 5% DV
Protein
29.5g
· 59% DV
Fat
12.8g
· 16% 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 18% · Protein 41% · Fat 41%
Vegetable Beef Shank Stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 4.88 g | 24% |
| Trans fat | 0.3 g | |
| Sodium | 713 mg | 31% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.5 g | 13% |
| Protein | 29.5 g | 59% |
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 Serving of Vegetable Beef Shank Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 288 kcal |
| 100 g | 100 g | 115 kcal |
| 1 serving (small) | 150 g | 173 kcal |
| 1 cup (medium) | 180 g | 207 kcal |
| 1.5 cup (large) | 300 g | 345 kcal |
| 1 serving (large) | 350 g | 403 kcal |
| 2 serving (double) | 500 g | 575 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Vegetable Beef Shank Stew
What is Vegetable Beef Shank Stew?
Vegetable Beef Shank Stew is a slow-cooked dish of beef shank simmered with vegetables in a savory broth. The shank’s connective tissue softens during cooking, giving the meat a tender texture and the broth a rich body.
How do you make Vegetable Beef Shank Stew tender?
Cook Vegetable Beef Shank Stew slowly with the lid on until the beef yields easily to a fork. A quick, high-heat simmer can leave shank chewy; if the meat is still firm, continue cooking gently rather than turning up the heat.
Can you make Vegetable Beef Shank Stew in a slow cooker?
Yes, Vegetable Beef Shank Stew works well in a slow cooker. Brown the shank first for a deeper flavor, then cook it with broth and sturdy aromatics; add tender vegetables later so they do not break down during the long cooking.
Can you cook Vegetable Beef Shank Stew in a pressure cooker?
Yes, a pressure cooker can soften the shank in less time than conventional simmering. Cook the meat with the broth and aromatics first, then release the pressure and add quicker-cooking vegetables so they retain their texture.
Should Vegetable Beef Shank Stew be made with bone-in shank?
Bone-in shank is a classic choice for Vegetable Beef Shank Stew because the bone and marrow add depth to the cooking liquid. You can serve the pieces whole or remove the bones after cooking and return the meat to the stew.
When should you add vegetables to Vegetable Beef Shank Stew?
Add dense vegetables such as carrots and potatoes after the shank has had time to cook, rather than leaving them in for the entire simmer. This lets the beef become tender while keeping the vegetables from turning mushy.
What vegetables go well in Vegetable Beef Shank Stew?
Carrots, potatoes, onions, celery, and parsnips all suit Vegetable Beef Shank Stew. Choose vegetables that hold up to simmering, and add delicate ones, such as peas, near the end so their color and texture remain fresh.
What can you serve with Vegetable Beef Shank Stew?
Serve Vegetable Beef Shank Stew with crusty bread, mashed potatoes, or rice to make the most of its savory broth. A crisp green salad or steamed greens can balance the richness without competing with the slow-cooked beef.
How long does Vegetable Beef Shank Stew keep in the fridge?
Vegetable Beef Shank Stew keeps for about three to four days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, until the meat and broth are steaming hot throughout.
Can you freeze Vegetable Beef Shank Stew?
Yes, Vegetable Beef Shank Stew freezes well in airtight, meal-size containers. Thaw it in the refrigerator and reheat gently; potatoes may become softer after freezing, so freeze the stew without them if texture matters to you.
Vegetable Beef Shank Stew Vitamins & Minerals
Vitamins
B12
3.13µg · 130% DV
B3
7.75mg · 48% DV
B6
0.6mg · 35% DV
B2
0.35mg · 27% DV
Minerals
Selenium
34µg · 62% DV
Zinc
5.88mg · 53% DV
Phosphorus
305mg · 44% DV
Sodium
713mg · 31% DV
Potassium ⭐
670mg · 20% DV
Vegetable Beef Shank Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable Beef Shank Stew
To burn the 288 calories in 1 serving (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 Vegetable Beef Shank Stew?
Vegetable beef shank stew is a slow-cooked dish of beef shank and vegetables, made until the meat is tender and the cooking liquid is richly flavoured. It fits naturally into Turkish home cooking, where a pot of meat and vegetables makes a filling main meal; similar stews are also familiar in many parts of the world.
The shank becomes soft and succulent, while the vegetables add sweetness and body to the broth. Serve it with bread or rice to soak up the juices, or enjoy it on its own for a hearty meal. It is a protein-rich, iron-rich choice; a 100 g portion provides 11.8 g of protein. For a lighter bowl, use less added fat and add extra vegetables.
How Nutritious Is Vegetable Beef Shank Stew?
Nutrient density
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.
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 Vegetable Beef Shank 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 Vegetable Beef Shank Stew Contain Allergens?
No known major allergens
Which Diets Is Vegetable Beef Shank 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
✓ Suitable
Low FODMAP
— Not suitable
Vegetable Beef Shank Stew Fat Profile
SATURATED
4.88g
MONOUNSATURATED
5.63g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.