A serving size of 100 g of Puerto Rican beef stew with gravy and potato contains approximately 74 calories. This hearty stew is a popular dish in Puerto Rico and is a great comfort food option during the winter months. Along with the delicious taste, this dish also provides several important nutrients that contribute to a healthy diet.

Puerto Rican beef stew with gravy and potato is a good source of calcium, iron, and vitamin C. It is also relatively low in fat and calories, making it a healthy choice for those trying to balance their diet. In this article, we will explore the nutritional benefits of this dish in more detail and provide tips on how to incorporate it into your meals.

Whether you are looking for a comforting meal or trying to improve your diet, Puerto Rican beef stew with gravy and potato is a great option to consider. Let's take a closer look at the nutritional content of this dish and how it can contribute to a healthy lifestyle.

Calcium in Puerto Rican Beef Stew with Gravy and Potato

Calcium is an important mineral for maintaining bone health and also plays a role in muscle function and nerve signaling. A serving of Puerto Rican beef stew with gravy and potato contains approximately 50 mg of calcium, which is about 5% of the recommended daily intake for adults. While this may not seem like a lot, every little bit helps when it comes to meeting your daily nutrient needs. To increase the calcium content of this dish, consider adding a side of leafy greens or dairy products like cheese or yogurt. Overall, Puerto Rican beef stew with gravy and potato can be a good source of calcium when combined with other calcium-rich foods.

Iron in Puerto Rican Beef Stew with Gravy and Potato

Iron is an important mineral for several bodily functions, including oxygen transport and energy production. A serving of Puerto Rican beef stew with gravy and potato contains approximately 2.3 mg of iron, which is about 13% of the recommended daily intake for adult men and 10% for women. This makes it a good source of iron, particularly for those who may be at risk for iron deficiency. To increase the iron content of this dish, consider adding beans or other legumes, which are also high in iron. Overall, Puerto Rican beef stew with gravy and potato is a nutritious way to boost your iron intake and maintain optimal health.

Vitamin C in Puerto Rican Beef Stew with Gravy and Potato

Vitamin C is an important nutrient that plays a role in immune function, wound healing, and collagen production. A serving of Puerto Rican beef stew with gravy and potato contains approximately 16 mg of vitamin C, which is about 18% of the recommended daily intake for adults. This makes it a good source of vitamin C, particularly for those who may not consume enough fruits and vegetables in their diet. To increase the vitamin C content of this dish, consider adding citrus fruits or bell peppers, which are also high in vitamin C. Overall, Puerto Rican beef stew with gravy and potato is a tasty way to boost your vitamin C intake and support a healthy immune system.

Fat in Puerto Rican Beef Stew with Gravy and Potato

A serving of Puerto Rican beef stew with gravy and potato contains approximately 3.1 g of fat, which is relatively low compared to other traditional dishes. The fat content consists of both saturated and unsaturated fats, with the majority being unsaturated. While some fat in the diet is necessary for optimal health, it is important to moderate your intake to prevent excess calorie consumption. To reduce the fat content of this dish, consider trimming any visible fat off the beef before cooking and using low-fat or non-fat dairy products in the gravy. Overall, Puerto Rican beef stew with gravy and potato is a healthy option for those looking to limit their fat intake without sacrificing flavor.

Carbs in Puerto Rican Beef Stew with Gravy and Potato

A serving of Puerto Rican beef stew with gravy and potato contains approximately 7.1 g of carbohydrates, which primarily come from the potatoes and vegetables in the dish. The majority of the carbohydrates are complex, which means they are broken down slowly in the body and provide sustained energy. This makes Puerto Rican beef stew with gravy and potato a good option for those looking for a filling meal that won't spike their blood sugar levels. To reduce the carbohydrate content of this dish, consider using lower-carb vegetables like zucchini or cauliflower instead of potatoes. Overall, Puerto Rican beef stew with gravy and potato is a balanced meal that provides complex carbohydrates for sustained energy throughout the day.

Protein in Puerto Rican Beef Stew with Gravy and Potato

A serving of Puerto Rican beef stew with gravy and potato contains approximately 6.4 g of protein, which primarily comes from the beef in the dish. Protein is important for building and repairing tissues, as well as supporting immune function and enzyme production. While the protein content of this dish may be relatively low compared to other protein sources, it still contributes to overall protein intake and can be a healthy addition to your diet. To increase the protein content of this dish, consider adding beans or other legumes, which are high in protein. Overall, Puerto Rican beef stew with gravy and potato is a nutritious way to incorporate protein into your diet and support overall health and wellbeing.

Fiber in Puerto Rican Beef Stew with Gravy and Potato

A serving of Puerto Rican beef stew with gravy and potato contains approximately 2.3 g of fiber, which primarily comes from the vegetables in the dish. Fiber is important for promoting digestive health and regulating blood sugar levels. While this dish may not be particularly high in fiber, it still contributes to overall fiber intake and can be a healthy addition to your diet. To increase the fiber content of this dish, consider adding more vegetables or using whole grains like quinoa or brown rice instead of potatoes. Overall, Puerto Rican beef stew with gravy and potato is a balanced meal that provides some fiber to support digestive health.

Calories in Puerto Rican Beef Stew with Gravy and Potato

A serving of Puerto Rican beef stew with gravy and potato contains approximately 74 calories, which makes it a relatively low-calorie option compared to other traditional dishes. This makes it a good choice for those trying to manage their calorie intake and maintain a healthy weight. To reduce the calorie content of this dish, consider using leaner cuts of beef or reducing the amount of gravy used in the dish. Overall, Puerto Rican beef stew with gravy and potato is a tasty and nutritious meal that won't sabotage your calorie goals.

Cholesterol in Puerto Rican Beef Stew with Gravy and Potato

A serving of Puerto Rican beef stew with gravy and potato contains approximately 20 mg of cholesterol, which is relatively low compared to other dishes that contain meat. While cholesterol is an important nutrient for several bodily functions, high levels in the blood can increase the risk of heart disease. Therefore, it is important to moderate your intake of cholesterol-rich foods. To reduce the cholesterol content of this dish, consider using egg substitutes or eliminating egg yolks in the gravy. Overall, Puerto Rican beef stew with gravy and potato is a healthy option for those looking to limit their cholesterol intake and maintain optimal health.

Sodium in Puerto Rican Beef Stew with Gravy and Potato

A serving of Puerto Rican beef stew with gravy and potato contains approximately 234 mg of sodium, which is relatively low compared to other traditional dishes. While sodium is important for several bodily functions, high levels in the blood can increase the risk of high blood pressure and other health issues. Therefore, it is important to moderate your intake of sodium-rich foods. To reduce the sodium content of this dish, consider using low-sodium beef broth or eliminating added salt in the recipe. Overall, Puerto Rican beef stew with gravy and potato is a flavorful and healthy option for those looking to limit their sodium intake and maintain optimal health.