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Black cabbage stew Calories
Source of fiber, vitamin K, and plant nutrients
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black cabbage stew (200 g) has 144 calories. That works out to 72 calories per 100 g. It contains 20.6 g of carbs, 5.2 g of protein, 6 g of fat and 7 g of fiber. Its 510 µg of Vitamin K covers 425% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Black cabbage stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
144
KCAL / 200G
Carbs
20.6g
· 7% DV
Protein
5.2g
· 10% DV
Fat
6g
· 8% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 13% · Fat 35%
Black cabbage stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 470 mg | 20% |
| Total carbohydrate | 20.6 g | 7% |
| Fiber | 7 g | 25% |
| Protein | 5.2 g | 10% |
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 Serving of Black cabbage stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 144 kcal |
| 1 tablespoon (small) | 20 g | 14 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (small) | 150 g | 108 kcal |
| 1 bottle (medium) | 250 g | 180 kcal |
| 1 serving (large) | 300 g | 216 kcal |
| 1 bottle (large) | 350 g | 252 kcal |
| 1 pack (large) | 400 g | 288 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Black cabbage stew
What is Black cabbage stew?
Black cabbage stew is a cooked greens dish associated with Turkey’s Black Sea region, where “lancar” is a local name for black cabbage. Recipes may include onion, beans, or cornmeal, and the exact ingredients vary by household.
How do you make Black cabbage stew?
To make Black cabbage stew, chop the leaves and simmer them until tender. Cook onion in a little oil, add the greens and water, then stir in cooked beans or cornmeal if desired and simmer until the stew reaches the consistency you like.
What ingredients go into Black cabbage stew?
Black cabbage is the essential ingredient in Black cabbage stew. Onion and water are common additions, while regional and home-style recipes may also use beans, cornmeal, or cracked corn; some versions include meat or meat broth.
Is Black cabbage stew a Turkish Black Sea dish?
Yes. Black cabbage stew is associated with Turkey’s Black Sea region, where dark leafy greens called lancar are part of local cooking. Recipes differ across households, so there is no single fixed version of the stew.
Can you use kale or collard greens in Black cabbage stew?
Yes, kale or collard greens can work in Black cabbage stew if the local type of black cabbage is unavailable. Choose sturdy leaves, remove tough stems, and cook them until tender; the flavor and texture may differ slightly.
Does traditional Black cabbage stew contain beans or cornmeal?
It can contain either, but neither is required in every version of Black cabbage stew. Beans make the stew heartier, while cornmeal can thicken the cooking liquid; recipes vary across the Black Sea region and between cooks.
What is Black cabbage stew served with?
Black cabbage stew is often served with cornbread, a familiar pairing in Black Sea cooking. Pickles or bread also work well, especially when the stew is served as a main dish.
How can you make Black cabbage stew less bitter?
Briefly blanching the chopped leaves and discarding that water can soften the strong, bitter edge of Black cabbage stew. Avoid overcooking the leaves for a long time, which can make their flavor more pronounced.
How long does Black cabbage stew last in the fridge?
Black cabbage stew keeps for about three days in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat, rather than repeatedly warming the whole batch.
Can you freeze Black cabbage stew?
Yes, Black cabbage stew can be frozen in meal-sized airtight containers after cooling. Thaw it in the refrigerator and reheat it thoroughly; a version thickened with cornmeal may have a slightly different texture after thawing.
Black cabbage stew Vitamins & Minerals
Vitamins
Vitamin K
510µg · 425% DV
Vitamin C
42mg · 47% DV
Vitamin A
330µg · 37% DV
B6
0.32mg · 19% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.2mg · 22% DV
Calcium
210mg · 21% DV
Sodium
470mg · 20% DV
Potassium ⭐
530mg · 16% DV
Black cabbage stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black cabbage stew
To burn the 144 calories in 1 serving (medium) (200 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 Black cabbage stew?
Black cabbage stew is a homely dish associated with Turkey’s Black Sea region, made by simmering lancar—local black cabbage leaves—with onion. Recipes vary from household to household; beans, corn or other vegetables may also go into the pot.
The leaves soften into a hearty stew with a gently earthy, sometimes slightly bitter flavour. In its region of origin it is often served hot as part of a main meal, commonly alongside cornbread; elsewhere, crusty bread also works well. The vegetables and any added beans contribute fibre. For a lighter pot, keep the oil modest, or add beans to make it more filling without relying on extra fat.
How Nutritious Is Black cabbage 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 Black cabbage 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 Black cabbage stew Contain Allergens?
No known major allergens
Which Diets Is Black cabbage stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black cabbage stew Fat Profile
SATURATED
0.84g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.