Calories in Beef Stew: Nutrition Facts & Serving Sizes
Per 1 cup (1 serving) (196g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Beef stew is a hearty prepared dish that delivers 99 calories per 100g. A standard 1-cup serving (196g) contains 194 calories, 8.6g of protein, 15.5g of carbs, and 10.8g of fat. The macros reflect a balanced, filling meal with a moderate fat content largely from the beef. Sodium is notable at 388mg per 100g (760mg per cup), so it's worth tracking if you're watching salt intake. Iron content is solid at 2.5mg per 100g, and the mix of beef and vegetables provides a modest range of B vitamins. Beef stew works well as a high-volume, lower-calorie meal option that keeps you full without a massive calorie hit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (1 serving) (196g) | 194 | 8.6g | 15.5g | 10.8g | 1.8g |
| 100g | 99 | 4.4g | 7.9g | 5.5g | 0.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 99 | 5% |
| Protein | 4.4g | 9% |
| Total Fat | 5.5g | 7% |
| Saturated Fat | 2.2g | 11% |
| Total Carbohydrates | 7.9g | 3% |
| Dietary Fiber | 0.9g | 3% |
| Sugars | 1.8g | 4% |
| Sodium | 388mg | 17% |
| Cholesterol | 13mg | 4% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.2g | 1% |
| Cholesterol | 13mg | 4% |
| Calcium | 12mg | 1% |
| Iron | 2.5mg | 14% |
| Potassium | 163mg | 3% |
| Vitamin A | 11mcg | 1% |
| Vitamin C | 0.7mg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 8mg | 2% |
| Phosphorus | 42mg | 3% |
| Zinc | 1mg | 9% |
| Selenium | 4.7mcg | 9% |
| Folate | 14mcg | 4% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Beef Stew
Beef stew combines protein from beef with vegetables, providing a nutrient spread that covers multiple bases in one bowl. The 2.5mg of iron per 100g (heme iron from beef) supports red blood cell production and energy levels. This is especially relevant for those who train hard and need consistent iron intake to sustain workout performance.
The potassium content (163mg per 100g) aids in muscle contraction and electrolyte balance, while the B12 (0.5mcg per 100g) supports nerve function and energy metabolism. The combination of protein and complex carbohydrates makes beef stew a reasonable post-workout meal, offering fuel for recovery without excessive calories.
For meal prep, beef stew is practical because it stores well and reheats easily. A single cup at 194 calories and 8.6g of protein can be part of a calorie-controlled day without leaving you hungry. The fat content (10.8g per cup) provides satiety and helps with the absorption of fat-soluble vitamins from the vegetables in the stew.
Dietary Considerations
Beef stew is gluten-free in its traditional form, though commercial versions may contain thickeners with gluten, so label-checking is advised. It is not suitable for vegans or vegetarians. The dish is not keto-friendly due to its carbohydrate content (7.9g per 100g), which comes from potatoes and other root vegetables typically used in the recipe. The relatively low calorie density (99 calories per 100g) makes it useful for weight management when portion size is controlled. Sodium is elevated at 388mg per 100g, so it may not be ideal for those on low-sodium diets without modification.
Daily Intake (100g)
100g of beef stew provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in beef stew?
Beef stew has 99 calories per 100g. A 1-cup serving (196g) contains approximately 194 calories.
Is beef stew good for weight loss?
It can be. Beef stew has a relatively low calorie density at 99 calories per 100g, and the protein and fiber content helps keep you full. The key is watching portion size and sodium intake, especially with store-bought or canned versions.
How much protein in beef stew?
Beef stew contains 4.4g of protein per 100g. A 1-cup serving (196g) provides 8.6g of protein.
Is beef stew high in sodium?
Yes. Beef stew contains 388mg of sodium per 100g and about 760mg per 1-cup serving. If you're on a sodium-restricted diet, making homemade beef stew with less salt is a good way to control your intake.
Is beef stew good for meal prep?
Beef stew is excellent for meal prep. It stores well in the fridge for 3-4 days and freezes easily. At 194 calories per cup with 8.6g of protein, it is a filling, balanced option for batch cooking.
Is beef stew keto-friendly?
No. Beef stew typically contains 7.9g of carbs per 100g (about 15.5g per cup) from root vegetables and potatoes, making it too high in carbs for a standard ketogenic diet.
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