Stew: calories, recipe and nutrition facts
One serving of stew (1 plate with broth, 460 g) has 449 kcal. Per 100 g: 98 kcal.
Stew is in the family World dishes. Per 100 g it provides 7.8 g protein, 9.4 g carbohydrates (2 g fiber) and 3.2 g fat: about 38% of its calories come from carbohydrates.
What stew provides most
- Source of vitamin B12: 0.45 µg per 100 g, 19 % of the Daily Value.
- Source of protein: 7.8 g per 100 g, 16 % of the Daily Value.
- Source of zinc: 1.5 mg per 100 g, 14 % of the Daily Value.
- Source of selenium: 6.2 µg per 100 g, 11 % of the Daily Value.
Worth knowing, per 100 g: sodium: 189 mg.
Stew per serving
The serving is 1 plate with broth, 460 g (the reference recipe below).
| Nutrient | 100 g | 1 plate with broth |
|---|---|---|
| Calories | 98 kcal | 449 kcal |
| Protein | 7.8 g | 35.8 g |
| Carbohydrates | 9.4 g | 43 g |
| Fiber | 2 g | 9.2 g |
| Sugars | 1.5 g | 6.7 g |
| Fat | 3.2 g | 14.8 g |
| Sodium | 189 mg | 868 mg |
The reference recipe, ingredient by ingredient
| Ingredient | g | kcal |
|---|---|---|
| Cooked chickpeas | 80 | 131 |
| Braised beef chuck | 60 | 127 |
| Chorizo | 20 | 91 |
| Boiled potato | 80 | 69 |
| Cooked carrot | 30 | 10 |
| Cooked cabbage | 40 | 9 |
| Beef broth | 150 | 10 |
| Total | 460 | 449 |
We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.
Stew nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 98 kcal | — |
| Protein | 7.8 g | 16 % |
| Total fat | 3.2 g | 4 % |
| Saturated fat | 1.1 g | 5 % |
| Monounsaturated fat | 1.4 g | — |
| Polyunsaturated fat | 0.41 g | — |
| Cholesterol | 16.9 mg | 6 % |
| Carbohydrates | 9.4 g | 3 % |
| Dietary fiber | 2 g | 7 % |
| Total sugars | 1.5 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 56.1 µg | 6 % |
| Vitamin C | 5 mg | 6 % |
| Vitamin E | 0.21 mg | 1 % |
| Vitamin K | 11.7 µg | 10 % |
| B1 · Thiamin | 0.08 mg | 7 % |
| B2 · Riboflavin | 0.07 mg | 5 % |
| B3 · Niacin | 1.5 mg | 9 % |
| B6 | 0.16 mg | 9 % |
| B9 · Folate | 37.2 µg | 9 % |
| B12 | 0.45 µg | 19 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 20.2 mg | 2 % |
| Iron | 1.1 mg | 6 % |
| Magnesium | 18.1 mg | 4 % |
| Phosphorus | 78.1 mg | 6 % |
| Potassium | 209 mg | 4 % |
| Sodium | 189 mg | 8 % |
| Zinc | 1.5 mg | 14 % |
| Selenium | 6.2 µg | 11 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.03 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dishes
Of 76 dishes on Micela, stew ranks 62nd for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍩 Buñuelos | 462 | 8 g |
| 2 | 🥧 Pecan pie | 412 | 4.9 g |
| 3 | 🍬 Turron | 398 | 3.3 g |
| 4 | 🧆 Falafel | 372 | 13.9 g |
| 5 | 🧀 Quesadilla | 368 | 15.9 g |
| 6 | 🍞 Pan de muerto | 367 | 9.4 g |
| 7 | 🧀 Nachos | 343 | 4.3 g |
| 8 | 🥟 Empanada | 335 | 11.3 g |
| 9 | 🍰 Fruitcake | 324 | 2.9 g |
| 10 | 🍟 French fries | 312 | 3.4 g |
| 11 | 🍌 Tostones | 309 | 1.5 g |
| 12 | 🫕 Fondue | 301 | 17.2 g |
| 13 | 🍖 Roast pork leg | 273 | 26.8 g |
| 14 | 🫔 Enchiladas | 273 | 11.2 g |
| 15 | 🫓 Pupusa | 256 | 11.7 g |
| 16 | 🍕 Pizza | 254 | 10.7 g |
| 17 | 🥩 Breaded steak (milanesa) | 247 | 24.4 g |
| 18 | 🥖 Molletes | 241 | 9.8 g |
| 19 | 🥟 Dumpling | 238 | 13.9 g |
| 20 | 🍌 Fried sweet plantains | 236 | 1.4 g |
| 21 | 🥪 Sandwich | 236 | 10.6 g |
| 22 | 🌭 Hot dog | 235 | 8.1 g |
| 23 | 🍤 Tempura | 232 | 20.7 g |
| 24 | 🫓 Arepa | 219 | 5.5 g |
| 25 | 🍔 Hamburger | 209 | 14.6 g |
| 26 | 🥧 Pumpkin pie | 204 | 4.5 g |
| 27 | 🫔 Chilaquiles | 198 | 4 g |
| 28 | 🍳 Fried egg | 196 | 13.6 g |
| 29 | 🥖 Stuffing | 195 | 2.7 g |
| 30 | 🌯 Burrito | 193 | 10 g |
| 31 | 🫔 Tamale | 190 | 9.5 g |
| 32 | 🦃 Roast turkey | 189 | 28.6 g |
| 33 | 🍚 Mexican rice | 185 | 3.3 g |
| 34 | 🍚 Rice with pigeon peas | 182 | 3.5 g |
| 35 | 🌮 Taco | 180 | 11.3 g |
| 36 | 🍚 Chicken and rice | 174 | 12 g |
| 37 | 🍚 Fried rice | 174 | 4 g |
| 38 | 🍠 Candied sweet potatoes | 164 | 0.89 g |
| 39 | 🥙 Shawarma | 159 | 13.1 g |
| 40 | 🫙 Cranberry sauce | 159 | 0.9 g |
| 41 | 🍣 Sushi | 157 | 8.1 g |
| 42 | 🫘 Refried beans | 156 | 6.9 g |
| 43 | 🍝 Spaghetti bolognese | 153 | 8 g |
| 44 | 🥚 Spanish omelette | 152 | 4.8 g |
| 45 | 🍚 Rice and black beans | 151 | 4.6 g |
| 46 | 🍳 Scrambled eggs | 149 | 10 g |
| 47 | 🍎 Christmas apple salad | 149 | 2 g |
| 48 | 🥘 Paella | 147 | 10.4 g |
| 49 | 🍛 Curry | 146 | 9.1 g |
| 50 | 🍮 Rice pudding | 146 | 3.2 g |
| 51 | 🥔 Potato salad | 143 | 2.7 g |
| 52 | 🍙 Rice ball | 137 | 5.2 g |
| 53 | 🍝 Lasagna | 135 | 7.3 g |
| 54 | 🍱 Bento | 128 | 8.8 g |
| 55 | 🥑 Guacamole | 121 | 1.7 g |
| 56 | 🥣 Oatmeal with milk | 114 | 4.8 g |
| 57 | 🥔 Mashed potatoes | 114 | 1.9 g |
| 58 | 🥡 Chop suey | 114 | 9.8 g |
| 59 | 🥣 Black bean soup | 103 | 5.1 g |
| 60 | 🐟 Basque-style salt cod | 103 | 8.5 g |
| 61 | 🍥 Fish cake | 99 | 15.2 g |
| 62 | 🍲 Stew | 98 | 7.8 g |
| 63 | 🎃 Candied pumpkin | 97 | 0.61 g |
| 64 | ☕ Champurrado | 94 | 1.9 g |
| 65 | 🍫 Mexican hot chocolate | 89 | 3.2 g |
| 66 | 🥛 Eggnog | 88 | 4.5 g |
| 67 | 🍲 Pozole | 82 | 6.3 g |
| 68 | 🥛 Atole | 79 | 2.3 g |
| 69 | 🍲 Tripe soup | 74 | 8.6 g |
| 70 | 🐟 Ceviche | 74 | 9.4 g |
| 71 | 🥤 Banana smoothie | 70 | 2.5 g |
| 72 | 🍢 Oden | 68 | 6.4 g |
| 73 | 🍜 Ramen | 65 | 4.4 g |
| 74 | 🥗 Salad | 59 | 0.92 g |
| 75 | 🍹 Mexican Christmas punch | 51 | 0.38 g |
| 76 | 🥣 Turkey gravy | 51 | 2.6 g |
Where it comes from
The Spanish olla podrida is the mother of stews like puchero.
Approximate origin, under review.
Frequently asked questions
How many calories are in a stew?
A reference serving (1 plate with broth, 460 g) has 449 kcal: 98 kcal per 100 g. It depends on how much of each ingredient it has.
What is in a stew?
In the reference recipe: cooked chickpeas (80 g), braised beef chuck (60 g), chorizo (20 g), boiled potato (80 g), cooked carrot (30 g), cooked cabbage (40 g), beef broth (150 g).
How much protein does stew have?
7.8 g per 100 g; 35.8 g in 1 plate with broth.
How many carbs does stew have?
9.4 g of carbohydrates per 100 g, of which 2 g is fiber and 1.5 g sugars.
What vitamins and minerals does stew have?
The ones it provides most per 100 g, by Daily Value: vitamin B12, 19 %; protein, 16 %; zinc, 14 %; selenium, 11 %.
Where does stew come from?
The Spanish olla podrida is the mother of stews like puchero. This is an approximate origin, under review.
Source
Receta de referencia Micela · ingredientes USDA SR28 · records: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (NDB 16057) · Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised (NDB 13377) · Chorizo, pork and beef (NDB 7019) · Potatoes, boiled, cooked without skin, flesh, without salt (NDB 11367) · Carrots, cooked, boiled, drained, without salt (NDB 11125) · Cabbage, cooked, boiled, drained, without salt (NDB 11110) · Soup, beef broth or bouillon canned, ready-to-serve (NDB 6008)
One serving (1 plate with broth) is about 22% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers