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Wild greens stew Calories
Fiber-rich, low-calorie traditional wild herb stew
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild greens stew (180 g) has 86 calories. That works out to 48 calories per 100 g. It contains 10.1 g of carbs, 3.2 g of protein, 4 g of fat and 4.9 g of fiber. Its 297 µg of Vitamin K covers 248% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild greens stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
86
KCAL / 180G
Carbs
10.1g
· 4% DV
Protein
3.2g
· 6% DV
Fat
4g
· 5% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 14% · Fat 41%
Wild greens stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 4.9 g | 18% |
| Protein | 3.2 g | 6% |
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 Wild greens stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 86 kcal |
| 1 tablespoon (mini) | 18 g | 9 kcal |
| 1 piece (half) | 90 g | 43 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (small) | 140 g | 67 kcal |
| 2 piece (whole) | 180 g | 86 kcal |
| 1 serving (large) | 260 g | 125 kcal |
| 1 bottle (jumbo) | 500 g | 240 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Wild greens stew
What is Wild greens stew?
Wild greens stew is a cooked dish made with edible leafy plants gathered or grown locally. Its ingredients are not fixed: the greens and seasonings vary by region, season, and family recipe.
How do you make Wild greens stew?
Wild greens stew is made by washing and chopping edible greens, then cooking them until tender, often with onion and oil. Add a little water if needed, and keep the pot covered so the greens soften without drying out.
Which greens go in Wild greens stew?
Wild greens stew can use whichever edible wild or cultivated greens are traditional in the cook’s area, sometimes combined with other seasonal leaves. Common names for wild plants vary, so use only greens you can identify with certainty.
Where does Wild greens stew come from?
Wild greens stew belongs to the broad tradition of cooking seasonal foraged plants in home kitchens. The name describes a style of dish rather than one universally standardized recipe, so its exact origin and ingredients depend on the region.
How do you clean greens for Wild greens stew?
For Wild greens stew, remove damaged leaves and debris, then rinse the greens thoroughly under running water. Check between leaves for grit, and do not cook unfamiliar foraged plants unless their identity has been reliably confirmed.
What does Wild greens stew taste like?
Wild greens stew tastes leafy and earthy, with possible bitterness depending on which plants are used. A squeeze of lemon, garlic, or a creamy accompaniment can balance sharper flavors without changing the dish’s basic character.
What can you serve with Wild greens stew?
Wild greens stew pairs well with crusty bread, rice, or another simple grain, and some people serve it with yogurt. For a plant-based meal, choose bread or grains and finish the stew with lemon or olive oil.
Can you freeze Wild greens stew?
Yes, Wild greens stew can be frozen in meal-sized portions after it has cooled. The greens may be softer after thawing, so freeze it only if a change in texture is acceptable and reheat it thoroughly before serving.
How long does Wild greens stew keep in the fridge?
Wild greens stew keeps for a few days when refrigerated promptly in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left out for a prolonged time or shows signs of spoilage.
Is Wild greens stew good for you?
Wild greens stew can be a useful way to include leafy vegetables in a meal, and its overall nutrition depends on the plants and cooking ingredients. Correct plant identification matters: some wild lookalikes are unsafe to eat.
Wild greens stew Vitamins & Minerals
Vitamins
Vitamin K
297µg · 248% DV
Vitamin A
378µg · 42% DV
Vitamin C
25.2mg · 28% DV
Folate
104.4µg · 26% DV
Minerals
Manganese
0.76mg · 33% DV
Iron
3.78mg · 21% DV
Copper
0.16mg · 18% DV
Calcium
166mg · 17% DV
Sodium
378mg · 16% DV
Potassium ⭐
513mg · 15% DV
Wild greens stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild greens stew
To burn the 86 calories in 1 serving (medium) (180 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 Wild greens stew?
Wild greens stew is a traditional home-cooked dish made with edible plants gathered in the wild. The greens vary by season and region, and are typically cooked until tender, often with onion and a little oil so their earthy, herbaceous flavour stays at the centre of the dish.
It is usually served warm as a simple main or alongside other dishes, with bread or yoghurt as an easy accompaniment. Its texture depends on the greens used, but it is generally soft and lightly savoury. The stew is a source of fibre and relatively low in calories, with 48 calories per 100 g. For a lighter serving, keep the added oil modest; a grain or yoghurt can make it more filling.
How Nutritious Is Wild greens 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 Wild greens 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 Wild greens stew Contain Allergens?
No known major allergens
Which Diets Is Wild greens stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Wild greens stew Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.84g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.