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Vegetable Beef Stew Calories
High in protein and fiber, rich in iron and zinc
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable Beef 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 3.7 g of fiber. Its 1.6 µg of B12 covers 66% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Vegetable Beef 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
3.7g
· 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%
Vegetable Beef 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 | 704 mg | 31% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 3.7 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 Vegetable Beef Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 187 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (mini) | 120 g | 102 kcal |
| 1 cup (small) | 150 g | 128 kcal |
| 1 serving (small) | 180 g | 153 kcal |
| 1 bottle (medium) | 250 g | 213 kcal |
| 1 cup (large) | 300 g | 255 kcal |
| 1 serving (large) | 300 g | 255 kcal |
| 1 bottle (jumbo) | 400 g | 340 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Vegetable Beef Stew
What is vegetable beef stew?
Vegetable beef stew is a one-pot dish of beef and vegetables cooked together in a savory liquid until the meat is tender. Potatoes and carrots are common additions, and the broth is usually served with the meat and vegetables.
What cut of beef is best for vegetable beef stew?
Chuck, brisket, and beef shin are good choices for vegetable beef stew because their connective tissue softens during slow cooking. Cut the beef into evenly sized pieces so they cook at a similar rate and are easy to eat with a spoon.
How do you make vegetable beef stew?
Brown the beef for extra flavor, then simmer it gently in broth or water until it begins to soften. Add firm vegetables first and quicker-cooking ones later; the vegetable beef stew is ready when the beef is tender and the vegetables hold their shape.
How do you make the beef in vegetable beef stew tender?
Cook the beef in vegetable beef stew gently for long enough to soften its connective tissue; a rapid boil can make it tough. If the pieces are still chewy, continue simmering with enough liquid rather than turning up the heat.
Can you make vegetable beef stew in a slow cooker?
Yes, vegetable beef stew works well in a slow cooker. Add the beef and sturdy vegetables at the start, then add quicker-cooking vegetables later if you want them to keep their shape. Follow your appliance’s instructions for safe cooking.
What vegetables go in vegetable beef stew?
Potatoes and carrots are classic in vegetable beef stew, while peas, onions, celery, and turnips also work well. Add delicate vegetables closer to the end of cooking so they do not become mushy during the long simmer.
How do you thicken vegetable beef stew?
To thicken vegetable beef stew, mash a few cooked potato pieces into the broth or stir in a small amount of flour or cornstarch mixed with cold water. Simmer briefly after adding it so the thickener blends in smoothly.
Can you freeze vegetable beef stew?
Yes, vegetable beef stew can be frozen once it has cooled. Divide it into airtight portions and thaw it in the refrigerator before reheating. Potatoes may become softer after freezing, but the stew remains suitable for serving.
How long does vegetable beef stew last in the fridge?
Vegetable beef stew keeps for about 3–4 days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, bringing it through to steaming hot before serving.
What should you serve with vegetable beef stew?
Crusty bread is a classic side for vegetable beef stew because it soaks up the broth. You can also serve it with rice, mashed potatoes, or a simple green salad, depending on whether you want a heartier or lighter meal.
Vegetable Beef Stew Vitamins & Minerals
Vitamins
B12
1.58µg · 66% DV
B3
4.62mg · 29% DV
B2
0.24mg · 18% DV
B6
0.29mg · 17% DV
Minerals
Zinc
4.62mg · 42% DV
Sodium
704mg · 31% DV
Selenium
14µg · 25% DV
Phosphorus
172mg · 25% DV
Potassium ⭐
462mg · 14% DV
Vegetable Beef Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable Beef 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 Vegetable Beef Stew?
Vegetable Beef Stew is a home-style Turkish dish of beef simmered with vegetables such as potatoes, carrots and peas until tender. The cooking liquid becomes a savoury broth, making it a warming one-pot meal rather than a thick, flour-based stew.
In Turkey, it is commonly served hot for lunch or dinner, often with rice or bread and perhaps yoghurt or pickles on the side. For English-speaking readers elsewhere, it works just as well as a complete bowl on a chilly evening. The beef provides protein, while the vegetables contribute fibre; each 100 g has 7.2 g of protein. To keep the meal lighter, pair it with salad and take a smaller portion of rice or bread.
How Nutritious Is Vegetable Beef 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 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 Stew Contain Allergens?
No known major allergens
Which Diets Is Vegetable Beef Stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegetable Beef Stew Fat Profile
SATURATED
2.42g
MONOUNSATURATED
2.64g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.