Brazilian Feijoada Black Bean & Beef Stew
Quick answer
A medium portion of Brazilian Feijoada Black Bean & Beef Stew (250 g) contains 462 kcal, with 25 g of net carbohydrates and 35 g of protein. Its glycemic index is 35 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 8.8 (Low) for its actual effect.
- Carbs40 g34.1%
- Protein35 g29.9%
- Fat18.8 g36%
- Fibre15 g
Percentages of total energy (calories)
Brazil’s celebrated national dish: black beans slow-cooked with beef, garlic and bay leaves; a rich source of fibre (15 g per serving) and protein with a very low glycemic index (35). Traditional feijoada is often made with pork and pork products; the values and description here are for the beef version.
💡 Smart Nutritional Guidance
Consumption advice
The exceptional fibre in black beans slows sugar absorption and supports a healthy gut microbiome.
Best preparation methods
Enjoy the stew with a green salad and go easy on the white rice served with it to keep the glycemic load low.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 185 kcal | 462.5 kcal |
| Protein | 14 g | 35 g |
| Carbohydrate | 16 g | 40 g |
| Available carbohydrate | 10 g | 25 g |
| Fat | 7.5 g | 18.8 g |
| Dietary fibre | 6 g | 15 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Latin American dishes with a glycemic index (9), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Is Brazilian Feijoada Black Bean & Beef Stew good for weight loss?
It can be included in moderation: it contains 6 g of fibre per 100 g, which supports fullness, and a 250 g portion gives 463 kcal.
How does Brazilian Feijoada Black Bean & Beef Stew affect blood sugar?
Its glycemic index is 35 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 8.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Brazilian Feijoada Black Bean & Beef Stew?
A typical 250 g portion of Brazilian Feijoada Black Bean & Beef Stew provides about 463 kcal, 35 g protein, 40 g carbohydrate, 18.8 g fat and 15 g fibre.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.