This nutrient profile pertains to a standard 100-gram serving of traditional beef stew, typically comprising lean beef chunks, potatoes, carrots, celery, onions, and a rich, savory broth thickened with flour or cornstarch.
From a nutritional standpoint, beef stew is an excellent source of high-quality protein, crucial for muscle repair, immune function, and enzyme synthesis. Providing approximately 8.0 grams of protein per 100g, it contributes significantly to daily macronutrient needs.
The caloric content is moderate, clocking in at about 105 kilocalories, making it a satiating yet relatively energy-efficient component of a meal, especially when consumed in appropriate portions.
Carbohydrates stand at 7.0 grams, predominantly derived from root vegetables like potatoes and carrots, along with any thickening agents used. Of this, 1.5 grams is dietary fiber, which supports digestive health, aids in blood sugar regulation, and promotes satiety. The resulting net carb count is 5.5 grams, fitting well within balanced dietary frameworks.
Lipids are present at 5.0 grams total fat. It is important to note the composition: 2.5 grams are saturated fats, primarily sourced from the beef, while monounsaturated (1.5g) and polyunsaturated (0.5g) fats provide beneficial components. Managing saturated fat intake is advisable, but the overall fat content supports vitamin absorption and provides necessary essential fatty acids.
Furthermore, this stew is a noteworthy source of essential micronutrients. It delivers 1.5 milligrams of Iron, vital for oxygen transport via hemoglobin. The presence of potassium (250 mg) is key for maintaining healthy blood pressure and fluid balance. Vitamins such as Vitamin A (100 micrograms RAE), mainly from the carrots, contribute to vision health and immune support, while Vitamin C (3.0 mg) acts as an important antioxidant.
Sodium content, typically around 350 milligrams, requires mindful consideration, as it often varies significantly based on the broth base and seasoning used. Individuals monitoring blood pressure should opt for lower-sodium preparation methods. Overall, beef stew offers a dense, holistic matrix of nutrients, balancing macros and micros effectively for robust nourishment.