Beef stew with potatoes, Puerto Rican style
Common food
Photo: Wikipedia
This is a hearty Puerto Rican beef stew, known as *Carne Guisada*, where tender chunks of beef are slow-simmered in a rich, savory sauce with potatoes. The flavor profile is deeply aromatic, built on a foundation of sofrito, sazón, and olives, creating a tender, fall-apart texture with a robust, slightly tangy finish. It's a protein-packed comfort dish, offering a substantial 14.57g of protein per 100g, making it a satisfying and filling meal.
Calorie split: 27% protein · 12% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People love it for its deeply comforting, savory flavor that tastes even better the next day as the spices meld. It's a beloved staple of Puerto Rican home cooking, often served over white rice, embodying a sense of family and tradition.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially if using canned broth or olives, and the fat content is notable from the beef cuts used. To counteract this, use low-sodium broth, rinse the olives, and choose a leaner cut of beef or trim excess fat before cooking; pairing it with a large, fiber-rich green salad can also help balance the meal.
Key benefits
- High-quality protein source for muscle maintenance and satiety.
- Rich in iron and B vitamins from the beef, supporting energy levels.
- Contains potassium from potatoes, which is vital for nerve and muscle function.
- A one-pot meal that provides a balanced mix of protein, fat, and carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The signature yellow-orange color of the stew often comes from *achiote* (annatto) seeds, which are used in the *sazón* seasoning blend, adding a subtle, earthy flavor without significant heat.
Full nutrition (USDA data · scales with serving)
| Water | 60.8 g |
| Energy | 220 kcal |
| Protein | 14.6 g |
| Total lipid (fat) | 14.8 g |
| Carbohydrate, by difference | 6.5 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.93 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 156 mg |
| Potassium, K | 403 mg |
| Sodium, Na | 572 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 13.3 ug |
| Vitamin C, total ascorbic acid | 9.2 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 56.8 mg |
| Vitamin B-12 | 1.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 52.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 1288 ug |
| Lutein + zeaxanthin | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 8.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.25 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 6.9 g |
| MUFA 16:1 | 0.46 g |
| MUFA 18:1 | 6.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.28 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 42.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, chuck for stew, separable lean and fat, choice, raw — USDA does not publish this profile for Beef stew with potatoes.
| Tryptophan | 0.25 g |
| Threonine | 0.98 g |
| Isoleucine | 0.95 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.63 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.77 g |
| Valine | 1.0 g |
| Arginine | 1.5 g |
| Histidine | 0.71 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.5 g |
| Glycine | 0.96 g |
| Proline | 0.89 g |
| Serine | 0.85 g |
| Hydroxyproline | 0.11 g |
FAQ
What cut of beef is best for this stew?
Chuck roast or beef shoulder is ideal, as the connective tissue breaks down during slow cooking, making the meat incredibly tender and flavorful.
Can I make this in a slow cooker?
Yes, it's perfect for a slow cooker. Brown the beef and sauté the sofrito first, then combine everything in the slow cooker on low for 6-8 hours until the meat is fork-tender.
Is it gluten-free?
The stew itself is typically gluten-free, but always check the labels on any pre-made seasonings or broths you use to ensure they don't contain hidden gluten.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.20 kcal/g · 26% calories from protein · 1.0 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.