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Canned fish vegetable stew Calories
Convenient canned meal with fish protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Canned fish vegetable stew (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 11.5 g of carbs, 17.8 g of protein, 11 g of fat and 2.9 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Canned fish vegetable stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
17.8g
· 36% DV
Fat
11g
· 14% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 33% · Fat 46%
Canned fish vegetable stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 768 mg | 33% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 2.9 g | 10% |
| Protein | 17.8 g | 36% |
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 Canned fish vegetable stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 221 kcal |
| 1 tablespoon (mini) | 15 g | 14 kcal |
| 4 tablespoon (small) | 60 g | 55 kcal |
| 100 g | 100 g | 92 kcal |
| 0.25 can (quarter) | 100 g | 92 kcal |
| 1 piece (small) | 180 g | 166 kcal |
| ½ can (half) | 200 g | 184 kcal |
| 1 serving (large) | 300 g | 276 kcal |
| 1 can (whole) | 400 g | 368 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Canned fish vegetable stew
What is canned fish vegetable stew made of?
Canned fish vegetable stew is typically made with canned fish, vegetables, and a tomato- or broth-based sauce. Recipes vary, so the fish and vegetables may differ; check the ingredient list if you are buying a ready-made version.
Can you eat canned fish vegetable stew cold?
Yes, you can eat canned fish vegetable stew cold if it is a commercially canned, shelf-stable product and the container is intact. For a homemade stew or an opened product, keep it refrigerated and serve it cold only if it has been stored safely.
What should you serve with canned fish vegetable stew?
Canned fish vegetable stew goes well with crusty bread, rice, or potatoes. For a lighter meal, serve it with a green salad; a squeeze of lemon and fresh herbs can also brighten the fish and vegetables.
How long does canned fish vegetable stew last after opening?
After opening, transfer canned fish vegetable stew to a covered container and refrigerate it promptly. Eat cooked leftovers within 3–4 days, and discard them if they have been left at room temperature for too long.
Can you freeze canned fish vegetable stew?
Yes, canned fish vegetable stew can be frozen in a sealed, freezer-safe container once cooled. The vegetables may become softer after thawing, so thaw it in the refrigerator and reheat it thoroughly, stirring gently.
Which canned fish works best in canned fish vegetable stew?
Tuna, sardines, salmon, and mackerel can all work in canned fish vegetable stew. Choose a fish whose flavor suits the vegetables, and fold it in near the end of cooking to keep it from breaking into small pieces.
How do you make canned fish vegetable stew taste less fishy?
A little lemon juice, chopped parsley, dill, or black pepper can balance the fish flavor in canned fish vegetable stew. Draining the fish before adding it may also mellow its taste; avoid rinsing if you want to keep its seasoning.
How can you make canned fish vegetable stew less salty?
To make canned fish vegetable stew less salty, add unsalted cooked vegetables or a little water, then taste again before seasoning. Canned fish can already contain salt, so hold back on adding salt until the stew is finished.
How do you make canned fish vegetable stew from scratch?
Soften chopped vegetables in a pan, add tomatoes or broth, and simmer until the vegetables are tender. Stir canned fish into the canned fish vegetable stew near the end and heat it through without breaking the fish apart.
Is canned fish vegetable stew a nutritious meal?
Yes, canned fish vegetable stew can provide protein and omega-3 fats from fish, along with vegetables. Its overall nutritional value depends on the ingredients, and canned fish may add considerable salt, so taste before adding more.
Canned fish vegetable stew Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B3
6.24mg · 39% DV
Vitamin D
4.56µg · 23% DV
B6
0.34mg · 20% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
307mg · 44% DV
Iodine
53µg · 35% DV
Sodium
768mg · 33% DV
Potassium ⭐
576mg · 17% DV
Canned fish vegetable stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned fish vegetable stew
To burn the 221 calories in 1 cup (medium) (240 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 Canned fish vegetable stew?
Canned fish vegetable stew is a ready-to-heat meal of fish and vegetables packed together in a light sauce or broth. The fish, vegetables and seasoning vary by product, so it does not belong to one particular regional recipe. It offers a convenient way to keep a fish-based meal on hand.
Serve it warmed as a simple lunch or supper, on its own or with bread, rice or a side salad. In places where canned meals are a familiar pantry staple, it can also be useful for a quick meal at home or while travelling. Fish contributes protein and omega-3 fats; each 100 g provides 7.4 g of protein. For a lighter plate, add extra vegetables or a fresh salad, and check the label if you are watching salt intake.
How Nutritious Is Canned fish vegetable 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 Canned fish vegetable stew Processed?
NOVA 3
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 Canned fish vegetable stew Contain Allergens?
Contains these allergens:
Which Diets Is Canned fish vegetable 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
Canned fish vegetable stew Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.