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Winter squash stew with meat Calories
Winter squash, beef, vegetables, source of protein and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Winter squash stew with meat (180 g) has 135 calories. That works out to 75 calories per 100 g. It contains 14 g of carbs, 9.2 g of protein, 4.5 g of fat and 3.1 g of fiber. Its 522 µg of Vitamin A covers 58% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Winter squash stew with meat Nutrition Facts
Selected: 1 cup (medium) · 180 g
135
KCAL / 180G
Carbs
14g
· 5% DV
Protein
9.2g
· 18% DV
Fat
4.5g
· 6% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 28% · Fat 30%
Winter squash stew with meat nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 3.1 g | 11% |
| Protein | 9.2 g | 18% |
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 Winter squash stew with meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 135 kcal |
| 100 g | 100 g | 75 kcal |
| 1 piece (small) | 100 g | 75 kcal |
| 1 cup (small) | 120 g | 90 kcal |
| 1 serving (medium) | 200 g | 150 kcal |
| 1 piece (large) | 220 g | 165 kcal |
| 1 cup (large) | 250 g | 188 kcal |
| 1 serving (large) | 300 g | 225 kcal |
| 1 bottle (jumbo) | 350 g | 263 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Winter squash stew with meat
How do you make winter squash stew with meat?
Winter squash stew with meat is made by browning the meat and onion, then simmering them with squash and liquid until tender. Add the squash after the meat has softened so it cooks through without falling apart; tomato paste and warming spices are common additions.
What kind of squash is best for winter squash stew with meat?
Firm-fleshed winter squash works best for winter squash stew with meat. Butternut or pumpkin are practical choices because they hold their shape better than watery summer squash; choose an unblemished squash and cut it into evenly sized pieces.
What cut of meat should you use for winter squash stew with meat?
Beef chuck or another stewing cut works well in winter squash stew with meat because slow cooking makes it tender. Lamb is another option with a stronger flavor. Cook the meat until nearly tender before adding the squash.
How do you keep the squash from turning mushy in winter squash stew with meat?
Add the squash to winter squash stew with meat only after the meat is nearly tender. Cut it into large, even chunks, simmer gently, and avoid frequent stirring; different squash varieties soften at different rates, so check the texture as it cooks.
Do you peel the squash for winter squash stew with meat?
Usually, yes: peel thick-skinned squash before making winter squash stew with meat, since the skin can remain tough after cooking. Some thin-skinned varieties have edible skin, but peeling gives the stew a more consistent texture.
Can you make winter squash stew with meat with lamb instead of beef?
Yes, lamb can replace beef in winter squash stew with meat. It gives the dish a richer, more distinctive flavor; use stewing pieces and cook them until tender before adding the squash so both ingredients finish cooking without over-softening the vegetables.
What spices go well in winter squash stew with meat?
Black pepper, paprika, and cumin pair well with winter squash stew with meat. Onion, garlic, and tomato paste add savory depth, while a little cinnamon can complement the squash in some versions; season lightly so the squash's natural sweetness still comes through.
What do you serve with winter squash stew with meat?
Rice, crusty bread, or a grain such as bulgur makes a good accompaniment to winter squash stew with meat. A simple green salad or plain yogurt can balance the hearty stew without competing with its squash and meat flavors.
How long does winter squash stew with meat keep in the fridge?
Winter squash stew with meat keeps for up to three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until hot throughout; the squash may become softer after reheating.
Can you freeze winter squash stew with meat?
Yes, you can freeze winter squash stew with meat, although the squash may turn softer after thawing. Cool it, divide it into airtight portions, and thaw it in the refrigerator before reheating thoroughly on the stove.
Winter squash stew with meat Vitamins & Minerals
Vitamins
Vitamin A
522µg · 58% DV
B12
0.68µg · 28% DV
Vitamin D
3.6µg · 18% DV
Vitamin C
14.4mg · 16% DV
Minerals
Zinc
1.98mg · 18% DV
Phosphorus
117mg · 17% DV
Sodium
378mg · 16% DV
Potassium ⭐
486mg · 14% DV
Winter squash stew with meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Winter squash stew with meat
To burn the 135 calories in 1 cup (medium) (180 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 Winter squash stew with meat?
Winter squash stew with meat is a home-style Turkish dish in which pieces of winter squash simmer with beef and other vegetables until tender. It is not tied to one particular region, and the choice of squash and vegetables can vary from kitchen to kitchen. As it cooks, the squash softens and takes on the savoury flavour of the meat, while adding a gentle sweetness to the broth.
It is usually served warm, with bread or rice, as part of a family meal. The combination makes it satisfying, with protein from the beef and fibre from the squash and vegetables. For a lighter version, choose a lean cut and use a modest amount of oil; a spoonful of yoghurt or a crisp salad can make a fresh accompaniment.
How Nutritious Is Winter squash stew with meat?
Nutrient density
Medium
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 Winter squash stew with meat 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 Winter squash stew with meat Contain Allergens?
No known major allergens
Which Diets Is Winter squash stew with meat Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Winter squash stew with meat Fat Profile
SATURATED
1.62g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.