Beef Stew — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 191 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 4 g | 1.45% |
| Fiber | 1 g | 3.57% |
| Sugars | 1 g | 2% |
| Glycemic Index | 45 | - |
| Protein | 20 g | 40% |
| Sodium | 396 mg | 17.22% |
| Total Fat | 10 | 12.82% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
20 g
🧀 Good Protein Content
45
🟢 Low Glycemic Index
Key takeaways
Health benefits
- High in protein, essential for muscle growth and repair.
- Rich in iron, which helps in the formation of red blood cells and prevents anemia.
- Contains essential vitamins and minerals such as zinc and B vitamins, which support immune function and energy metabolism.
- Hearty and nourishing, providing a balanced meal with protein, vegetables, and broth.
Health risks
- High sodium content especially in pre-packaged or canned versions, which can contribute to hypertension and increased cardiovascular risks.
- High fat content depending on the cuts of beef used, which can raise cholesterol levels and increase the risk of heart disease.
- Potential for overconsumption due to the hearty nature of stew, leading to excessive calorie intake if portion sizes are not controlled.
- Risk of contamination with harmful bacteria like E. coli if the beef is not cooked to a safe internal temperature.
How to choose beef stew
Choose beef cuts like chuck or brisket for stew, noted for their marbling and connective tissue that breaks down during long cooking, enriching the stew's richness and depth. It's crucial that pieces are uniform in size to ensure even cooking.
Reject beef cuts that are overly lean or chunky with fat that won't render well. Meat with an off smell or unusual color is also undesirable, as it could compromise the flavor and safety of your stew.
How to store beef stew
Beef stew should be refrigerated promptly and consumed within a few days. Freezing is an option for longer storage, typically up to three months. Keeping the stew in airtight containers helps maintain its flavor and quality.
Leaving beef stew at room temperature for extended periods can lead to spoilage. Reheating multiple times can degrade the quality and safety of the stew. Thawing frozen stew in the refrigerator ensures it remains safe to eat.
✅ Extra Tip
How long does it last?
Beef stew, once cooked, can last for 3-4 days in the refrigerator. It can be frozen for up to 2-3 months. Ensure it is stored in an airtight container to maintain its flavor and quality.
What to do with leftovers?
👨⚕️️ Medical disclaimer
How beef stew supports specific health conditions
Beef stew is a hearty meal that provides high-quality protein, supporting muscle health and tissue repair. The slow-cooked beef also delivers iron, promoting blood health and preventing anemia. The broth and vegetables in stew add extra nutrients, such as collagen for joint health and fiber for digestive health. Including a variety of vegetables enhances the stew's overall nutritional value, contributing to immune support and heart health.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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