Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 70 | 1.8 | 3.8 | 7.1 |
| Side dish, 200 g | 140 | 3.6 | 7.6 | 14.2 |
| Serving, 300 g | 210 | 5.4 | 11.4 | 21.3 |
| Large serving, 400 g | 280 | 7.2 | 15.2 | 28.4 |
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Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 300 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Zucchini and eggplant | 110 g | 24 |
| Potatoes | 70 g | 54 |
| Peppers and tomatoes | 70 g | 17 |
| Carrot and onion | 40 g | 14 |
| Vegetable oil | 10 g | 90 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Vegetables with potato | 210 kcal |
| Without potato | 160 kcal |
| Baked ratatouille | 180 kcal |
| With chicken | 300 kcal |
| With beef | 330 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 60 mg | 67% |
| Vitamin A | 400 mcg | 44% |
| Potassium | 700 mg | 20% |
| Vitamin B6 | 0.5 mg | 29% |
| Vitamin K | 20 mcg | 17% |
How many calories are in vegetable stew
100 g of vegetable stew contain about 70 kcal: 1.8 g of protein, 3.8 g of fat and 7.1 g of carbs. A 300 g serving gives only 210 kcal, about 10% of a 2,000 kcal day. Almost half of the calories come from vegetable oil, a quarter from potatoes and the rest from zucchini, eggplant, peppers and tomatoes.
Why stew is good for you
Stew is an easy way to eat 300 g of vegetables in one meal, more than half of the recommended daily amount. A serving provides plenty of fiber, potassium and vitamins A and C. Braising preserves more vitamins than frying, and heated tomatoes release more lycopene.
Adjusting the stew to your goal
Without potatoes the stew is even lighter, minus 50 kcal per serving. Eggplant soaks up oil, so roast it separately or braise it under a lid. If the stew is your main dish, add protein: chicken or turkey turns it into a balanced dinner, and beef into a hearty meal with iron.
Vegetable stew for weight loss
Vegetable stew is ideal for a calorie deficit: the volume and fiber keep you full while the calories stay low. The only thing to remember is protein: a meatless stew has only 5.4 g per serving. Add meat, egg, beans or chickpeas, or serve the stew as a side to fish.
How to count your stew
Every stew uses its own mix of vegetables and amount of oil, so 70 kcal per 100 g is a guide. Take a photo of your plate in MyFoodMate AI and the app estimates the serving and the share of oil.