Beef stew meat calories come to 162 for a 3 oz portion (85 g) of braised chuck and 191 per 100 g. Protein carries the load. It supplies 68% of the calories, so one 3 oz portion gives you 27.5 g of protein, 55% of the daily value, with 0 g of carbs and sugar.
162kcal
1 3 oz portion · 85 g, chuck, braised, lean and fat
68%protein
28 gProtein
0 gCarbs
5.8 gFat
How to burn off 162 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Chuck, braised, lean and fat · per 85 g
Calories
162 kcal
Protein
28 g
Carbohydrate
0 g
Fat
5.8 g
Saturated fat
2.4 g
Cholesterol
84 mg
Sodium
57 mg
Potassium
271 mg
Iron
2.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Beef stew meat: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
162
27.5 g
0 g
5.8 g
57 mg
8%
4 oz portion (113 g)
216
36.6 g
0 g
7.7 g
76 mg
11%
Raw, 4 oz (113 g)
145
24.6 g
0.2 g
5.1 g
90 mg
7%
100 g
191
32.4 g
0 g
6.8 g
67 mg
10%
3 × 3 oz portion (85 g)
487
82.6 g
171 mg
5 × 3 oz portion (85 g)
812
137.7 g
285 mg
A 3 oz portion is 162 calories, and stews rarely stop there
The reference portion is 3 oz of cooked meat (85 g), which lands at 162 calories and 5.8 g of fat. That is a modest number for a main protein. The catch is that stew gets ladled, not weighed, and a generous bowl can hold a lot more meat than a deck-of-cards portion.
Step up to 4 oz (113 g) and you are at 216 calories with 36.6 g of protein. Two 3 oz portions (170 g) come to 325 calories, and three (255 g) reach 487. Cook a full pot and the meat alone in five 3 oz portions (425 g) adds up to 812 calories and 137.7 g of protein.
None of those totals include the potatoes, carrots, flour or oil that usually go into the pot. If you log stew, log the meat by weight and the rest separately. BodyPal can log the food from a photo, but a kitchen scale on the meat is still the most reliable starting point.
Two thirds of the calories are protein
Per 100 g, braised stew meat carries 32.4 g of protein, 6.8 g of fat and 0 g of carbs. That works out to a calorie split of 68% protein and 32% fat. There is no fiber and no sugar, so every calorie comes from those two macros.
This is chuck, a working cut, measured with the lean and the fat together. Even so, fat stays at about a third of the energy, which is leaner than many people expect from a cut that turns tender only after long, slow cooking. Saturated fat sits at 2.8 g per 100 g against a 20 g daily value.
The protein numbers are the headline. A 3 oz portion covers 55% of the 50 g daily value, and a 4 oz portion covers 73%. If you are building meals around protein, stew meat does a lot of the work for relatively few calories.
Raw weight and cooked weight are not the same food
The main numbers on this page are for braised meat. Raw stew meat reads very differently: 4 oz raw (113 g) is 145 calories with 24.6 g of protein and 5.1 g of fat. The same 4 oz weighed after braising is 216 calories with 36.6 g of protein.
The meat did not gain calories in the pot. It lost water, so each cooked gram is denser in protein and energy. This trips up a lot of food logs. If you weigh the meat before it goes into the pot, use the raw row. If you weigh it on the plate, use the cooked rows.
Pick one method and stick to it. Mixing raw weights with cooked values, or the reverse, can throw your protein and calorie totals off by a noticeable margin across a week of stew leftovers.
Sodium is low, cholesterol is the row to watch
Plain stew meat is low in sodium: 57 mg in a 3 oz portion, just 2% of the 2,300 mg daily value. Almost all the salt in a finished stew comes from what you add, such as broth, bouillon, seasoning blends and canned tomatoes. If you watch sodium, that is where to cut, not the meat.
Cholesterol is the more notable number at 99 mg per 100 g, about a third of the 300 mg daily value. The meat also brings 319 mg of potassium per 100 g. Pairing it with plenty of vegetables in the pot adds fiber the meat itself does not have, since it carries 0 g.
How does beef stew meat compare?
Here is how braised beef stew meat compares with beef cube and beef cube steak, per 100 g and per usual serving.
Verdict: On calories it is close to a tie, 191 per 100 g for stew meat against 187 for either cube option, but stew meat brings more protein at 32.4 g against 28.8 g. Pick stew meat if you want the most protein and the least sodium, since it has 67 mg per 100 g compared with 379 mg in the other two.
Most popular beef stew meat brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Certified Hereford Beef Stew Meat4 oz · 113 g195 kcal
Packaged stew meat is labeled per raw weight, so most labels read lower than the braised numbers above. Source: manufacturer labels / USDA FoodData Central.
Beef stew meat FAQs
How many calories are in beef stew meat?
A 3 oz portion of braised beef stew meat has about 162 calories, and a 4 oz cooked portion has 216.
Is beef stew meat good for weight loss?
Braised stew meat has 191 calories per 100 g with 32.4 g protein and 6.8 g fat. A 3 oz portion gives 27.5 g protein for 162 calories.
Beef stew meat vs beef cubes: which has fewer calories?
They are very close: beef cubes are listed at 187 calories per 100 g and braised stew meat at 191.
How much protein is in beef stew meat?
A 3 oz braised portion has 27.5 g protein, or 32.4 g per 100 g. A raw 4 oz portion has 24.6 g.
What are the macros in beef stew meat?
Per 100 g of braised stew meat you get 191 calories, 32.4 g of protein, 6.8 g of fat and 0 g of carbs. That is a split of 68% protein and 32% fat, with no sugar or fiber.
What is the nutrition for about a pound of beef stew meat?
Five 3 oz portions of cooked meat, 425 g and just under a pound, add up to 812 calories, 137.7 g of protein and 285 mg of sodium. Vegetables, broth and thickeners in the stew come on top.
How many calories are in 4 oz of beef stew meat?
A 4 oz portion of braised stew meat (113 g) has 216 calories, 36.6 g of protein and 7.7 g of fat. Weighed raw, the same 4 oz is 145 calories with 24.6 g of protein.
Does raw beef stew meat have fewer calories than cooked?
Per gram, yes: 4 oz raw is 145 calories, while 4 oz cooked is 216. The meat loses water as it braises, so cooked weight is denser. Use the row that matches when you weigh it.
How much fat is in beef stew meat?
A 3 oz portion of braised stew meat has 5.8 g of fat. Per 100 g it is 6.8 g of fat, including 2.8 g saturated, and fat makes up 32% of the calories.
