Stew, beef: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic comfort food featuring tender chunks of beef, slow-cooked with hearty vegetables like potatoes and carrots in a rich, savory broth until incredibly tender. --- RECIPE --- Servings: 6-8 Prep Time: 30 minutes Ingredients: - 2 lbs beef stew meat, cut into 1-inch cubes - 2 tbsp olive oil - 1 large onion, chopped - 2 cloves garlic, minced - 4 cups beef broth - 1 (14.5 oz) can diced tomatoes, undrained - 2 tbsp tomato paste - 1 tbsp Worcestershire sauce - 1 tsp dried thyme - 2 bay leaves - 3 medium potatoes, peeled and diced - 3 carrots, peeled and sliced - 1 cup frozen peas (optional) - Salt and black pepper to taste - Fresh parsley, chopped (for garnish) Instructions: 1. Season beef cubes generously with salt and pepper. 2. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Brown beef in batches on all sides. Remove beef and set aside. 3. Add onion to the pot and cook until softened, about 5 minutes. Add garlic and cook for 1 minute more. 4. Return beef to the pot. Stir in beef broth, diced tomatoes, tomato paste, Worcestershire sauce, thyme, and bay leaves. Bring to a simmer. 5. Cover, reduce heat to low, and simmer for 1.5-2 hours, or until beef is very tender. 6. Add potatoes and carrots to the pot. Continue to simmer for another 20-30 minutes, or until vegetables are tender. 7. Stir in frozen peas (if using) and cook for 5 minutes. Remove bay leaves. Taste and adjust seasoning. Serve hot, garnished with fresh parsley.
Per 100g reference serving, Stew, beef provides 107 kcal of energy, 8.76g protein (33% of calories), 6.29g total carbohydrates (24% of calories, including 1.3g dietary fiber and 1.57g sugars), and 5.07g total fat (43% of calories).
Vitamins Profile in Stew, beef (Per 100g)
Track how Stew, beef contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 7 mg | 7.8% DV |
| Vitamin B12 (Cobalamin) | 0.76 µg | 31.7% DV |
| Vitamin A (RAE) | 130 µg | 14.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.24 mg | 1.6% DV |
| Vitamin K (Phylloquinone) | 5.9 µg | 4.9% DV |
| Vitamin B1 (Thiamin) | 0.05 mg | 4.2% DV |
| Vitamin B2 (Riboflavin) | 0.091 mg | 7% DV |
| Vitamin B3 (Niacin) | 2.19 mg | 13.7% DV |
| Vitamin B6 (Pyridoxine) | 0.192 mg | 11.3% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Choline | 31.8 mg | 5.8% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 1285 µg | 35.7% DV |
| Alpha-Carotene | 517 µg | 43.1% DV |
| Beta-Cryptoxanthin | 3 µg | 0.5% DV |
| Lutein + Zeaxanthin | 156 µg | 1.6% DV |
| Lycopene | 540 µg | 5.4% DV |
Minerals & Electrolytes in Stew, beef (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.97 mg | 5.4% DV |
| Calcium (Ca) | 17 mg | 1.3% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 254 mg | 5.4% DV |
| Zinc (Zn) | 2.03 mg | 18.5% DV |
| Selenium (Se) | 7.3 µg | 13.3% DV |
| Phosphorus (P) | 85 mg | 6.8% DV |
| Copper (Cu) | 0.072 mg | 8% DV |
| Sodium (Na) | 307 mg | 13.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.028 g | 1.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.163 g | 1.2% DV |
| Monounsaturated Fat (MUFA) | 2.2 g | 7.3% DV |
| Polyunsaturated Fat (PUFA) | 0.209 g | 1% DV |
| Saturated Fat (SFA) | 1.93 g | 9.6% DV |
| Dietary Cholesterol | 27 mg | 9% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Stew, beef contains 107 calories (kcal), 8.76g of protein, 6.29g of carbohydrates (1.3g fiber, 1.57g total sugars), and 5.07g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Stew, beef has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 1.47 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Stew, beef: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Stew, beef by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.