1 serving (250 grams) contains 150 calories, 4.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
141.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 377.4 mg | 16% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 5.7 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 283.0 mg | 6% | |
* 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 Pumpkin stew
Pumpkin stew is a hearty dish often prepared in various cuisines worldwide, such as African, Caribbean, and North American traditions. Its primary ingredient, pumpkin, is rich in nutrients including vitamins, minerals, and dietary fiber. This stew typically includes other vegetables, spices, and sometimes meat or legumes, making it versatile and nutrient-dense. Pumpkin is low in calories but abundant in vitamins A and C, potassium, and antioxidants. Due to its nutrient richness, pumpkin stew is a wholesome meal option that supports overall health, especially during cooler months when pumpkins are in season. This dish can cater to diverse dietary preferences by substituting or omitting ingredients, making it a flexible yet nourishing choice for nearly any dining table.
Health Benefits
- Boosts immunity due to high vitamin A and C content, which are essential for healthy skin and immune system function.
- Supports eye health with beta-carotene, a precursor to vitamin A, which is vital for maintaining and protecting vision.
- Aids digestion due to dietary fiber from pumpkin and other vegetables, promoting regular bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for longer storage. Reheat gently to preserve taste and texture.
Common Questions About Pumpkin stew Nutrition
Is Pumpkin Stew high in protein?
Pumpkin Stew is typically low in protein, with most recipes containing around 2-3 grams of protein per cup, depending on added ingredients like beans, meat, or lentils. To increase its protein content, consider adding chickpeas, lentils, or a lean protein like chicken or tofu.
Can I eat Pumpkin Stew on a keto diet?
Pumpkin Stew is not inherently keto-friendly due to the natural carbs in pumpkin, which contains about 7 grams of net carbs per 100 grams. However, you can modify the recipe by using a smaller amount of pumpkin and incorporating low-carb vegetables like zucchini or spinach to make it more suitable for a keto diet.
What are the health benefits of Pumpkin Stew?
Pumpkin Stew is rich in vitamin A, providing over 200% of the daily recommended intake per serving thanks to the high beta-carotene content in pumpkin. It also offers fiber for gut health and is naturally low in fat, making it a heart-healthy and nutrient-dense meal option when prepared with wholesome ingredients.
What is the recommended serving size for Pumpkin Stew?
A typical serving size of Pumpkin Stew is about 1 cup, which usually contains around 100-150 calories, depending on the ingredients. For a balanced meal, pair it with a side of whole grain bread or a light salad if desired.
How does Pumpkin Stew compare to Butternut Squash Soup?
Pumpkin Stew generally has a thicker, chunkier texture and includes additional ingredients like vegetables, legumes, or meat, making it more filling. In contrast, Butternut Squash Soup is usually creamier and smoother, often higher in calories if prepared with cream. Both are nutritious, but Pumpkin Stew tends to provide more fiber and versatility depending on the recipe.
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.
