1 serving (247 grams) contains 79 calories, 1.7 grams of protein, 5.3 grams of fat, and 7.6 grams of carbohydrates.
Log this food in SnapCalorie
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 Veggie stew
Veggie stew is a hearty, plant-based dish made by simmering a variety of vegetables in broth, often flavored with herbs and spices. Commonly found across numerous cuisines like Mediterranean, African, and American, it is adaptable and nutrient-rich. A typical veggie stew might include vegetables such as carrots, potatoes, zucchini, and tomatoes, combined with high-fiber legumes like beans or lentils. Its nutritional profile is impressive, providing an array of vitamins like vitamin C, vitamin A, and folate, as well as minerals such as potassium and magnesium. Additionally, veggie stew is low in calories and fat while being high in fiber, which aids digestion and supports weight management. The combination of antioxidants and phytonutrients promotes overall wellness, making it a staple in many health-conscious diets worldwide.
Health Benefits
- Rich in vitamin A, thanks to ingredients like carrots and sweet potatoes, supporting eye health and immune function.
- High potassium content from potatoes and zucchini helps regulate blood pressure and maintain fluid balance.
- Loaded with dietary fiber from legumes and root vegetables, promoting digestive health and reducing cholesterol levels.
Dietary Considerations
Selection and Storage
Store veggie stew in an airtight container in the refrigerator for up to 4 days or freeze portions for up to 3 months. Reheat thoroughly before serving.
Common Questions About Veggie stew Nutrition
Is veggie stew high in protein?
Veggie stew typically has a moderate protein content, depending on the ingredients used. For example, a serving may contain 3-8 grams of protein if made with beans, lentils, or tofu. However, if the stew is primarily made of vegetables like carrots, potatoes, or zucchini, the protein content will be lower, around 1-2 grams per serving.
Can I eat veggie stew on a keto diet?
Veggie stew can be keto-friendly if it is made without starchy vegetables like potatoes, carrots, or peas. Instead, using low-carb vegetables such as zucchini, cauliflower, or spinach keeps the carbohydrate count within keto parameters, typically under 10 grams of net carbs per serving.
What are the health benefits of eating veggie stew?
Veggie stew is rich in vitamins, minerals, and antioxidants due to its variety of vegetables. It is typically high in fiber, which supports gut health and digestion, and can be low in saturated fats if made without cream or heavy oils. However, be mindful of sodium levels if using pre-made broth or seasoning.
What is the recommended portion size for veggie stew?
A standard portion size for veggie stew is about 1.5 to 2 cups, which provides roughly 150-300 calories depending on the ingredients. To make it a complete meal, you can pair it with a side of whole grain bread or a source of lean protein, like grilled chicken or tofu.
How does veggie stew compare to chicken soup?
Veggie stew is typically lower in calories and fat compared to chicken soup, especially if the chicken soup includes cream or heavy oils. Veggie stew is also a better source of fiber due to its higher vegetable content. However, chicken soup generally provides more protein, making it more filling if you’re looking for a higher-protein option.
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 - Veggie 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.
