Beef stew meat, raw
Beef, chuck for stew, separable lean and fat, all grades, raw
Nutrition Facts & Macros
| Amount Per Serving | ||
|---|---|---|
| Calories 220 | Calories from Fat 70 | |
| % Daily Value* | ||
| Total Fat 8g | 10% | |
| Saturated Fat 3g | 16% | |
| Monounsaturated Fat 3.9g | ||
| Polyunsaturated (PUFA) 0.5g | ||
| Omega-3 Fat 0g | 1% | |
| Omega-6 Fat 0.4g | ||
| Trans Fat 0.4g | ||
| Cholesterol 109mg | 36% | |
| Sodium 136mg | 6% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugar 0g | ||
| Alcohol 0g | ||
| Protein 37g | 31% | |
| Vitamin C 0mg | 0% | |
| Vitamin D 7IU | 2% | |
| Iron 3.6mg | 20% | |
| Calcium 22mg | 2% | |
| Vitamin B-12 3.9mcg | 163% | |
| Vitamin B-6 1mg | 57% | |
| Vitamin K 3mcg | 3% | |
| Vitamin E 0.3mg | 2% | |
| Vitamin A 10IU | 0% | |
| Folate 5mcg | 1% | |
| Potassium 624mg | 13% | |
| Magnesium 36mg | 9% | |
| Zinc 9.2mg | 84% | |
| Niacin 8.5mg | 43% | |
| Riboflavin 0.3mg | 22% | |
| Thiamin 0.1mg | 11% | |
| Phosphorus 362mg | 29% | |
| Selenium 41mcg | 75% | |
| Manganese 0mg | 1% | |
| Copper 0.1mg | 17% | |
| Choline 122mg | 22% | |
| Pantothenic acid 1.1mg | 23% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Macronutrient Profile
Other Nutrients
| Ash | 1.9g | |
|---|---|---|
| Water | 123.3g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| Energy | 910kJ | |
| Retinol | 3.4mcg | |
| Vitamin A, RAE | 3.4mcg | |
| Carotene, beta | 0mcg | |
| Carotene, alpha | 0mcg | |
| Vitamin D3 (cholecalciferol) | 0.2mcg | |
| Vitamin D (D2 + D3) | 0.2mcg | |
| Cryptoxanthin, beta | 0mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 0mcg | |
| Folic acid | 0mcg | |
| Folate, food | 5.1mcg | |
| Folate, DFE | 5.1mcg | |
| Betaine | 31.6mg | |
| Tryptophan | 0.4g | |
| Threonine | 1.7g | |
| Isoleucine | 1.6g | |
| Leucine | 3.1g | |
| Lysine | 3.3g | |
| Methionine | 1.1g | |
| Cystine | 0.4g | |
| Phenylalanine | 1.4g | |
| Tyrosine | 1.3g | |
| Valine | 1.7g | |
| Arginine | 2.5g | |
| Histidine | 1.2g | |
| Alanine | 2.1g | |
| Aspartic acid | 3.4g | |
| Glutamic acid | 6g | |
| Glycine | 1.6g | |
| Proline | 1.5g | |
| Serine | 1.5g | |
| Hydroxyproline | 0.2g | |
| Vitamin E, added | 0mg | |
| Vitamin B-12, added | 0mcg | |
| DHA | 0g | |
| EPA | 0g | |
| Linoleic acid | 0.4g | |
| Fatty acids, total trans-monoenoic | 0.4g | |
| Alpha-linolenic acid (ALA) | 0g | |
Beef stew meat FAQ
What are some alternatives to beef stew meat?
Alternatives to beef stew meat include chicken, pork, turkey, and ground beef, depending on what recipe you are using the meat for. Tofu, seitan, lentils, chickpeas, and mushrooms can all be used as vegetarian alternatives to beef stew meat.
It's important to note that using a different protein source will alter the nutritional profile of your stew. For instance, tofu is lower in calories and fat than beef, providing only 144 calories and 7.9g of fat per 100g serving compared to beef's 250 calories and 17g of fat per the same size serving. Also, tofu has only 15.7g of protein per 100g serving while beef provides 26g per same size serving.
Bottom line: veggie alternatives are lower in fat and calories, higher in fiber but may also be lower in protein. You can offset this by adding more beans, lentils or quinoa to your recipe, each of which is a good source of protein, adding approximately between 9g to 14g of protein per 100g serving. Your dietary needs may require more or less of these nutrients, as the American Heart Association recommends consuming 46-56 grams of protein per day for adults, while the USDA recommends a daily intake of less than 78 grams of total fat (for a 2,000 calorie diet). You're best suited considering what dietary constraints, preferences, or needs you have when selecting an alternative.