1 serving (247 grams) contains 79 calories, 1.7 grams of protein, 5.3 grams of fat, and 7.6 grams of carbohydrates.
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Nutrition Information
Calories |
79.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.3 g | 6% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 14.8 mg | 4% | |
| Sodium | 348.3 mg | 15% | |
| Total Carbohydrates | 7.6 g | 2% | |
| Dietary Fiber | 2.7 g | 9% | |
| Sugars | 4.0 g | ||
| protein | 1.7 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 81.5 mg | 6% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 279.1 mg | 5% | |
* 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 Vegetarian stew
Vegetarian stew is a hearty dish, often rooted in various cultural cuisines such as Mediterranean, African, or Southeast Asian, depending on the spices and vegetables used. It typically consists of a mix of seasonal vegetables, legumes, and sometimes whole grains or potatoes, cooked in a savory broth. This dish is incredibly nutrient-dense, providing a wide array of vitamins (e.g., vitamin C and A from vegetables), minerals (e.g., potassium, magnesium, and iron), and dietary fiber. Vegetarian stews are low in saturated fat while offering complex carbohydrates and plant-based protein, making them a balanced meal for many diets.
Health Benefits
- Rich in dietary fiber, which supports digestive health and regulates blood sugar levels.
- High in vitamin C from vegetables like tomatoes and peppers, which boosts immune function and promotes skin health.
- Contains potassium, which helps maintain healthy blood pressure and supports overall cardiovascular health.
Dietary Considerations
Selection and Storage
Store vegetarian stew in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or microwave to preserve texture and flavor.
Common Questions About Vegetarian stew Nutrition
Is vegetarian stew high in protein?
The protein content in vegetarian stew can vary depending on ingredients, but it typically contains 6-10 grams of protein per serving if legumes like lentils or chickpeas are included. To boost protein, ensure the stew contains beans, tofu, or quinoa.
Can I eat vegetarian stew on a keto diet?
Vegetarian stew can be modified for a keto diet by avoiding high-carb ingredients like potatoes, carrots, and beans and using low-carb vegetables such as zucchini, spinach, and cauliflower. Ensure to check the net carb count to stay within your daily carb allowance.
What are the health benefits of vegetarian stew?
Vegetarian stew is rich in vitamins, minerals, and dietary fiber, especially if it includes various vegetables. It's low in saturated fat and can support heart health, digestion, and weight management, depending on the ingredients used.
What is a healthy portion size for vegetarian stew?
A typical portion size for vegetarian stew is 1-2 cups, which provides approximately 150-300 calories depending on the ingredients. Pair it with a whole grain or salad for a balanced meal.
How does vegetarian stew compare to beef stew nutritionally?
Vegetarian stew is generally lower in calories, fat, and cholesterol compared to beef stew. However, beef stew is higher in protein. If plant-based protein sources, such as lentils or beans, are added to vegetarian stew, it can offer similar satiety and nutritional benefits without the saturated fat.
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.
- USDA FoodData - Vegetarian stew DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
