Oxtail Stew: Calories, Nutrition and Health Benefits
ChatGPT 
Claude 
AI Mode 
Perplexity Oxtail Stew: 257 calories, 0 g carbs, 25.9 g protein and 16.5 g fat per 100g Cooked Beef Oxtail Meat.
Quick Nutrition Facts
Per 100g Cooked Beef Oxtail Meat
| Nutrient | Amount |
|---|---|
| Calories | 257 kcal |
| Protein | 25.9g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 16.5g |
| Saturated Fat | 6.7g |
| Cholesterol | 86mg |
| Sodium | 357mg |
| Iron | 2.2mg |
| Zinc | 5.0mg |
| Vitamin B12 | 1.8mcg |
Source: USDA FoodData Central, FNDDS entry "Beef oxtails" (FDC 2705843), which lists values for a 30g portion; the figures here are scaled to 100g. They are for the cooked oxtail meat, not for a full stew with vegetables, butter beans, and gravy. No national database lists oxtail stew as a dish, so adding beans, rice, or oil changes the totals.
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Oxtail stew is a collagen powerhouse. The slow-braising process extracts gelatin and glycine, an amino acid with anti-inflammatory properties that supports gut health and joint mobility.
Myth Busters
MYTH #1: Oxtail Is Unhealthy Because It's Fatty
TRUTH: Oxtail does contain fat: 16.5g per 100g of cooked meat, 6.7g of it saturated. It also has 25.9g of protein per 100g, so protein is the larger macronutrient, making it excellent for muscle building.
MYTH #2: Oxtail Has No Nutritional Value
TRUTH: Oxtail is an excellent source of protein and zinc, and a good source of iron and phosphorus. The slow-cooked broth releases collagen, gelatin, and essential minerals that support skin, joint, and gut health.
MYTH #3: The Cholesterol in Oxtail Will Clog Your Arteries
TRUTH: Modern research shows dietary cholesterol has minimal impact on blood cholesterol for most people. The 86mg cholesterol per 100g of cooked meat is moderate. Saturated fat intake matters more, and oxtail consumed 1-2x monthly is safe for most adults.
MYTH #4: Oxtail Stew Is Too Heavy to Be Part of a Balanced Diet
TRUTH: 100g of cooked oxtail meat provides 25.9g protein with no carbs, which fits balanced or low-carb diets (beans and rice add the carbs). Pair with steamed vegetables instead of rice for a lighter, nutrient-dense meal.
MYTH #5: Only the Meat Matters, Discard the Broth
TRUTH: The braising liquid is nutritional gold. It contains collagen-derived gelatin and amino acids that support joint health, gut lining repair, and skin elasticity. Always consume the broth.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High protein (25.9g per 100g) promotes satiety, but 257 calories and 16.5g fat per 100g require portion control. Skip rice, add vegetables. |
| Muscle Gain |  | Excellent protein source (25.9g per 100g), rich in zinc (5.0mg) for testosterone support, and collagen for connective tissue recovery. |
| Diabetes Management |  | The oxtail meat has no carbs and high protein stabilizes blood sugar. Reduce butter beans and skip rice for better glycemic control. |
| PCOS Management | | High protein, moderate fat supports hormonal balance. Zinc content aids hormone regulation. Limit to 1 serving weekly. |
| Pregnancy Nutrition | | Iron (2.2mg per 100g) prevents anemia, protein supports fetal growth, collagen aids skin elasticity. Ensure fully cooked. |
| Viral/Flu Recovery | | Warm broth soothes throat, zinc (5.0mg per 100g) boosts immunity, protein supports recovery. Traditional comfort food with real benefits. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Oxtail Stew
Understanding how oxtail stew affects your blood glucose helps diabetics and health-conscious eaters make informed choices.
Typical Glucose Response Curve
This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.
How to Optimize Blood Sugar Response
Pairing protein-rich oxtail with fiber and healthy fats minimizes any glucose impact from the butter beans:
- 🥬 Steamed callaloo or spinach - Adds fiber, almost zero carbs
- 🥒 Fresh cucumber salad - Hydrating, low glycemic
- 🥑 Avocado slices - Healthy fats slow digestion
- 🍅 Roasted tomatoes - Low-carb, adds lycopene
Skip the white rice and dumplings if blood sugar control is a priority.
Cultural Significance
Oxtail stew is a cornerstone of Jamaican cuisine, representing the island's history of resourcefulness and culinary creativity.
In Jamaica:
- Originally a "poor man's cut" now celebrated as premium comfort food
- Traditional Sunday dinner centerpiece for family gatherings
- Slow-cooked for 3-4 hours with allspice, thyme, and Scotch bonnet peppers
- Served with rice and peas, festivals, or hard dough bread
Global Adoption:
- Popular throughout the Caribbean diaspora in UK, US, and Canada
- Korean cuisine features similar braised oxtail (kkori-jjim)
- Italian coda alla vaccinara is a Roman oxtail specialty
- Rising popularity in fine dining as chefs embrace nose-to-tail cooking
Historical Context:
- Enslaved Africans in Jamaica transformed discarded cuts into flavorful dishes
- The dish represents culinary resistance and cultural preservation
- Now commands premium prices due to limited supply and high demand
Compare & Substitute
Oxtail (per 100g cooked meat, USDA) vs Similar Dishes (Per Serving)
| Nutrient | 🍖 Oxtail (100g) | 🐐 Curry Goat | 🍗 Jerk Chicken | 🐄 Beef Stew |
|---|---|---|---|---|
| Calories | 257 kcal | 380 kcal | 350 kcal | 350 kcal |
| Carbs | 0g | 12g | 5g | 20g |
| Fiber | 0g | 2g | 1g | 3g |
| Protein | 25.9g | 32g | 38g | 28g |
| Fat | 16.5g | 22g | 18g | 18g |
| Iron | 2.2mg | 3.8mg | 2.1mg | 3.5mg |
| Collagen | High | Moderate | Low | Moderate |
| Best For | Joint health, muscle gain | Lean protein, spice lovers | Low-carb, grilling | Budget-friendly, families |
Frequently Asked Questions
How many calories are in oxtail stew?
100g of cooked beef oxtail meat has about 257 calories, with 25.9g protein, 16.5g fat, and no carbohydrates (USDA FoodData Central, FNDDS entry Beef oxtails, FDC 2705843). These figures are for the oxtail meat, not for a full stew with vegetables, beans, and gravy, which changes the total.
Is oxtail stew healthy?
Yes, oxtail stew is nutritious when consumed in moderation. 100g of cooked oxtail meat provides 25.9g high-quality protein, 2.2mg iron (12% DV), 5.0mg zinc (45% DV), and beneficial collagen. The braising extracts gelatin that supports gut and joint health.
Best practices: Limit to 1-2 servings weekly, pair with vegetables, and reduce added salt.
Can diabetics eat oxtail stew?
Diabetics can enjoy oxtail stew as part of a balanced diet. The oxtail meat itself has no carbohydrates and is high in protein, which helps stabilize blood sugar.
Tips for diabetics:
- Skip the rice and dumplings
- Reduce or omit butter beans (use green beans instead)
- Pair with non-starchy vegetables
- Monitor portion size to one serving
Is oxtail high in cholesterol?
Oxtail contains moderate cholesterol, approximately 86mg per 100g of cooked meat (29% DV). For most people, dietary cholesterol has minimal impact on blood cholesterol levels. Those with cardiovascular concerns should consume oxtail 1-2 times monthly and focus on reducing saturated fat intake overall.
What are the health benefits of oxtail?
Key Benefits:
- Muscle Building: 25.9g complete protein per 100g of cooked meat
- Joint Health: Collagen and gelatin support cartilage
- Immune Function: 5.0mg zinc (45% DV) boosts immunity
- Energy Production: B12 (1.8mcg) supports metabolism
- Iron for Blood Health: 2.2mg iron supports healthy blood
- Gut Health: Glycine and gelatin support intestinal lining
Is oxtail good during pregnancy?
Yes, oxtail stew offers excellent nutrition during pregnancy. It provides iron to prevent pregnancy anemia, high-quality protein for fetal development, zinc for immune support, and collagen for skin elasticity.
Safety tips: Ensure the meat is thoroughly cooked (internal temp 165°F/74°C), limit sodium intake, and consume as part of a varied diet.
Similar Nutritious Foods
4505 Chicharrones Classic Chili Salt
7 Eleven Japan Crispy Corn Cheese
Explore More Nutrition Tools & Resources
AI Calorie Counter App - Snap a Photo, Get Macros
AI Nutritionist App That Reads Your Logged Meals
Best Protein Supplements for Women
Bulking Meal Plan App That Sets Your Surplus
ChatGPT Calorie Counter Alternative That Keeps the Total
ChatGPT Diet Plan Alternative That Tracks What You Eat
ChatGPT Weight Loss Coach Alternative With a Food Log
Fast Food Calorie Counter App That Reads the Tray
Free Calorie Tracker App with AI Photo Scans | NutriScan
Indian Diet Plan App With Veg and Non Veg Meals
Indian Food Calorie Calculator - Get Instant Nutrition Facts for Desi Meals — 2026
Intermittent Fasting for Women, Timer and Meal Log App
Intermittent Fasting Tracker App - Free Fasting Timer
Macro Tracker App That Fills the Numbers From a Photo
Mediterranean Diet Meal Plan App That Counts the Oil
Micronutrient Tracker App for Vitamins and Minerals
MyFitnessPal Alternative That Stays Free | NutriScan
NutriScore App: A Free Grade on Every Meal | NutriScan
Nutrition Label Scanner App for the Amount You Ate
Second Trimester Protein Guide
Vegetarian Meal Plan App With a Protein Target
Voice Calorie Counter - Speak to Track Meals Hands-Free
Water and Calorie Tracker App - Free Water Log