1 serving (250 grams) contains 300 calories, 15.0 grams of protein, 10.0 grams of fat, and 35.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
283.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 566.0 mg | 24% | |
| Total Carbohydrates | 33.0 g | 12% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 4.7 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 377.4 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About African stew
African stew, a staple dish across several African cuisines, is known for its rich, flavorful combination of vegetables, meats, and spices. Common ingredients include tomatoes, onions, garlic, bell peppers, okra, sweet potatoes, and various proteins such as chicken, beef, or fish. It is usually slow-cooked, allowing the flavors to meld together. African stew provides a well-rounded nutritional profile, often containing high amounts of fiber from vegetables, protein from meats or legumes, and a variety of vitamins such as vitamin C from tomatoes and peppers, as well as iron and zinc from animal proteins or beans. This hearty dish is highly adaptable, with regional variations reflecting local ingredients and culinary styles, making it a versatile and nutritious meal option.
Health Benefits
- High vitamin C content from tomatoes and peppers supports immune health and collagen production.
- Fiber from vegetables like okra and sweet potatoes promotes digestive health and helps regulate blood sugar levels.
- Iron from animal proteins or legumes aids in oxygen transport and prevents anemia.
Dietary Considerations
Selection and Storage
Store African stew in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze in portion-sized containers.
Common Questions About African stew Nutrition
What nutritional value does African stew provide?
African stew's nutritional content can vary based on its ingredients. Typically, it is rich in vitamins and minerals like vitamin A, vitamin C, potassium, and iron from vegetables such as tomatoes, spinach, or sweet potatoes. A serving may also provide 250-400 calories, depending on portion size and added elements like meat or starches.
Can African stew fit into a keto diet?
Traditional African stew recipes may not be keto-friendly as they often include starchy ingredients like potatoes, rice, or beans. However, you can make a keto-friendly version by omitting carb-heavy ingredients and focusing on low-carb vegetables (e.g., zucchini) and protein sources like chicken or beef.
What are the health benefits of eating African stew?
African stew can be highly nutritious when made with fresh vegetables and lean proteins. It is a great source of fiber, antioxidants, and essential vitamins and minerals. However, if made with excessive oil or fatty cuts of meat, it may contribute to higher calorie and fat intake, so portion control is important.
What is a recommended serving size for African stew?
A typical serving size of African stew is about 1-1.5 cups, depending on its thickness and ingredients. Pair it with a moderate portion of a side like rice or fufu for a balanced meal while keeping the overall calorie intake in mind.
How does African stew compare to other stews like chili or curry?
African stew often features bold, earthy flavors with ingredients like tomatoes, peppers, and spices like cumin or curry powder. Compared to chili, it tends to include more vegetables and sometimes leafy greens, offering a different nutritional profile. Unlike creamy curries, African stew usually does not contain significant amounts of dairy or coconut milk, making it lower in fat depending on preparation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
