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Fish stew Calories
Rich in protein, omega-3, low fat, source of vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fish stew (220 g) has 165 calories. That works out to 75 calories per 100 g. It contains 9.2 g of carbs, 18.7 g of protein, 4.8 g of fat and 1.5 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fish stew Nutrition Facts
Selected: 1 cup (medium) · 220 g
165
KCAL / 220G
Carbs
9.2g
· 3% DV
Protein
18.7g
· 37% DV
Fat
4.8g
· 6% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 48% · Fat 28%
Fish stew nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 1.5 g | 5% |
| Protein | 18.7 g | 37% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Fish stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 165 kcal |
| 100 g | 100 g | 75 kcal |
| 1 piece (small) | 120 g | 90 kcal |
| 1 cup (small) | 120 g | 90 kcal |
| 1 serving (medium) | 180 g | 135 kcal |
| 1 serving (large) | 250 g | 188 kcal |
| 1 bottle (small) | 330 g | 248 kcal |
| 1 cup (large) | 350 g | 263 kcal |
| 1 pack (jumbo) | 400 g | 300 kcal |
| 1 bottle (jumbo) | 500 g | 375 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Fish stew
How do you make fish stew?
Make fish stew by softening the aromatics and vegetables in a pot, adding broth or tomatoes, then cooking the fish near the end. Simmer gently until the fish is opaque and flakes easily; vigorous boiling can break it apart.
What is the best fish for fish stew?
Firm fish such as cod, halibut, monkfish, or haddock work well in fish stew because they hold their shape. Delicate fish can also be used, but add it near the end and handle it gently.
What ingredients go in fish stew?
Fish stew commonly combines fish with onion, garlic, tomatoes or broth, and herbs such as parsley or thyme. Potatoes, peppers, and other vegetables are frequent additions, but the ingredients vary by regional recipe.
How do you stop fish from falling apart in fish stew?
Add the fish toward the end, keep the stew at a gentle simmer, and avoid stirring once the pieces are in the pot. Firm fish also holds together better than delicate fillets during cooking.
Can you make fish stew with frozen fish?
Yes, you can make fish stew with frozen fish. Thaw it safely in the refrigerator first and drain off excess liquid, then add it near the end so it cooks through without becoming tough or breaking up.
What do you serve with fish stew?
Crusty bread, rice, or boiled potatoes pair well with fish stew because they soak up its broth. A simple green salad or steamed vegetables make the meal feel lighter without competing with the fish.
Can you freeze fish stew?
Yes, fish stew can be frozen in an airtight container once it has cooled promptly. The fish may become softer after thawing, so reheat it gently; stews with potatoes or cream can also change texture.
How long does fish stew last in the refrigerator?
Fish stew keeps in the refrigerator for about three to four days when chilled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
How long should fish cook in fish stew?
Fish usually needs only a short time in fish stew; add it after the vegetables and broth are nearly ready. It is done when the flesh turns opaque and separates easily, so check the thickest piece rather than relying on a fixed time.
Is fish stew healthy?
Fish stew can be a nutritious meal, especially when it includes vegetables and is made without excessive salt or added fat. Its overall nutrition depends on the fish, broth, and other ingredients used in the recipe.
Fish stew Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
3.74mg · 23% DV
Biotin
5.5µg · 18% DV
B5
0.88mg · 18% DV
Minerals
Selenium
37µg · 67% DV
Iodine
77µg · 51% DV
Phosphorus
187mg · 27% DV
Sodium
462mg · 20% DV
Potassium ⭐
462mg · 14% DV
Fish stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish stew
To burn the 165 calories in 1 cup (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fish stew?
Fish stew brings fish together with vegetables such as onion, tomato or peppers, simmered until the flavours mingle. The fish and seasonings vary by region, season and household, so the result may be brothy or more substantial, often with herbs or a squeeze of lemon.
It is served hot in many coastal cuisines, usually with bread, rice or potatoes to soak up the cooking liquid. For English-speaking readers, it makes an adaptable one-pot supper, and the fish can be matched to what is available locally. It is a relatively lean source of protein: a 100 g portion has 8.5 g of protein and 2.2 g of fat. Add extra vegetables and go easy on the oil for a lighter bowl.
How Nutritious Is Fish stew?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fish stew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fish stew Contain Allergens?
Contains these allergens:
Which Diets Is Fish stew Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fish stew Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.54g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.