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Dish guides · Japanese

Is nikujaga (beef and potato stew) healthy?

Nikujaga (beef and potato stew) costs about $4.25 a serving to make at home at typical US grocery prices. For lower LDL cholesterol, steadier blood sugar and weight loss, go easy on thinly sliced beef and mirin.

By health goal

Lower LDL cholesterol
In moderation
Go easy on thinly sliced beef; using less keeps the dish and helps with lower LDL cholesterol. Carrots help.
Steadier blood sugar
In moderation
Go easy on mirin; using less keeps the dish and helps with steadier blood sugar.
Lower blood pressure
Watch the sauce
Nothing in the main ingredients works against lower blood pressure. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.
Weight loss
In moderation
Go easy on mirin; using less keeps the dish and helps with weight loss. Carrots help.
More protein
Neutral
It's neutral for more protein: nothing in it stands out either way. Add a side of vegetables or beans to make it work harder for you.

For LDL cholesterol, with sources

1 of 5
LDL habits in this dish
✓
Soluble fiber (oats, barley, beans, eggplant, okra, fruit)
Fish, ideally oily (salmon, mackerel, sardines)
Soy or beans in place of some meat
Nuts, seeds, olive oil or avocado
Little fatty meat, cream, butter or cheese
Helps your LDL
carrots
Fruit and vegetable fiber.
Mayo Clinic
Go easy
thinly sliced beef
Red and processed meat: saturated fat raises LDL.
American Heart Association
One swap each, same dish
thinly sliced beef to thinly sliced chicken thigh or firm tofu
Works the same in hot pot, stir fries and donburi

What goes in (per portion)

thinly sliced beef
¼ lb
potato
1
carrots
½
yellow onion
½
mirin
½ tbsp
rice mix
¼ cup

Questions

Is nikujaga (beef and potato stew) healthy?

Nikujaga (beef and potato stew) costs about $4.25 a serving to make at home at typical US grocery prices. For lower LDL cholesterol, steadier blood sugar and weight loss, go easy on thinly sliced beef and mirin.

Is nikujaga (beef and potato stew) good for high cholesterol?

In moderation. Go easy on thinly sliced beef; using less keeps the dish and helps with lower LDL cholesterol. Carrots help.

Is nikujaga (beef and potato stew) OK for blood sugar or diabetes?

In moderation. Go easy on mirin; using less keeps the dish and helps with steadier blood sugar.

Is nikujaga (beef and potato stew) OK for high blood pressure?

Mostly, depending on the sauce. Nothing in the main ingredients works against lower blood pressure. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.

Is nikujaga (beef and potato stew) good for weight loss?

In moderation. Go easy on mirin; using less keeps the dish and helps with weight loss. Carrots help.

Is nikujaga (beef and potato stew) high in protein?

It's neutral for more protein: nothing in it stands out either way. Add a side of vegetables or beans to make it work harder for you.

How much does nikujaga (beef and potato stew) cost to make at home?

About $4.25 a serving, or $17.00 for four servings, at typical US grocery prices, with pantry staples like soy sauce and oil counted at $0.40 a serving.

How can I make nikujaga (beef and potato stew) healthier?

Use less thinly sliced beef and mirin, and add a vegetable side, like spinach or broccoli.

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General nutrition information, not medical advice, based on each dish's main ingredients as we cook it; sauces and salt vary by recipe. Prices are typical US grocery prices and vary by store.
Eat Healthy AF (AF as in Asian Food) is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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