A stew is a one-pot meal that combines two or more ingredients to simmer in a liquid. Irish stew is a national Irish dish staple consisting of lamb, onions, carrots, potatoes, herbs and spices. The nutrition information for Irish stew varies depending on your recipe, but it is a hearty meal and can be high in fat, protein and carbohydrates.
Serving Size and Calories
The serving size and calories of Irish stew varies, depending on your recipe. A traditional Irish stew recipe from AllRecipes.com that serves six contains 609 calories per serving. A lightened-up Irish stew recipe from the Eating Well website contains 266 calories in a generous 1 cup serving. The difference between the two recipes is the choice of meat and the amount of oil. The traditional recipe uses more oil and lamb shoulder; the lightened version uses leg of lamb without any added oil.
Protein
As a meat-based stew, Irish stew provides a significant amount of protein per serving. A serving of traditional Irish stew contains 30 g protein. A generous 1 cup serving of the lower calorie Irish stew contains 23 g protein. Healthy women need 46 g protein per day, and healthy men need 56 g protein per day. A serving of Irish stew meets nearly one-third to one-half of your daily protein needs.
Carbohydrates and Fiber
As a meal, Irish stew is a good source of fiber. A serving of traditional Irish stew contains 43 g protein and 6.7 g fiber, and a generous 1 cup serving of the lower calorie Irish stew contains 27 g carbohydrates and 4 g fiber. Including more fiber in your diet can help improve digestion and lower your blood cholesterol levels. Healthy women need 21 to 25 g fiber a day, and healthy men need 30 to 38 g fiber a day.
Fat
A serving of traditional Irish stew contains 35 g total fat and 14.4 g saturated fat, while the lightened version contains 7 g total fat and 2 g saturated fat. The American Heart Association recommends you limit your daily saturated fat intake to less than 7 percent of your total calories to decrease your risk of high blood cholesterol levels. On a 2,000-calorie diet, that means no more than 15.5 g saturated fat a day. One serving of the traditional Irish stew recipe meets almost 100 percent of your daily saturated fat needs.
Sodium
One serving of the traditional Irish stew contains 325 mg sodium, and a generous 1 cup serving of the lower calorie Irish stew contains 427 mg sodium. The USDA's dietary guidelines for Americans recommends you consume less than 2,300 mg sodium a day. One serving of either version of Irish stew meets 15 to 20 percent of your daily sodium needs.
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