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Mallow stew Calories
Traditional herb stew, rich in fiber and vitamins
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mallow stew (180 g) has 86 calories. That works out to 48 calories per 100 g. It contains 14 g of carbs, 4 g of protein, 1.8 g of fat and 5.8 g of fiber. Its 147.6 µg of Vitamin K covers 123% of the Daily Value. Its glycemic index is 23 (low), so it raises blood sugar slowly.
Mallow stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
86
KCAL / 180G
Carbs
14g
· 5% DV
Protein
4g
· 8% DV
Fat
1.8g
· 2% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 18% · Fat 19%
Mallow stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 5.8 g | 21% |
| Protein | 4 g | 8% |
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 Mallow stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 86 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (small) | 120 g | 58 kcal |
| 1 cup (medium) | 150 g | 72 kcal |
| 1 serving (large) | 250 g | 120 kcal |
| 1 bottle (large) | 350 g | 168 kcal |
| 1 serving (double) | 350 g | 168 kcal |
| 1 bottle (jumbo) | 500 g | 240 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Mallow stew
How do you make mallow stew?
Mallow stew is usually made by cooking cleaned, chopped mallow leaves with onion and oil until tender. Depending on the recipe, cooks may add rice, bulgur, tomato, or tomato paste. Avoid prolonged cooking and vigorous stirring if you want the leaves to hold their texture.
What does mallow stew taste like?
Mallow stew has a mild, leafy flavor, often softened by onion and olive oil. Its leaves can give the dish a slightly slippery texture, and lemon or yogurt served alongside can add a bright, tangy contrast.
Why is mallow stew slimy?
Mallow stew can feel slippery because mallow leaves naturally contain mucilage, a gel-forming plant substance. This texture is normal and does not by itself mean the stew has spoiled. Brief cooking and gentle stirring can make it less noticeable.
What is mallow stew made with?
Mallow stew is centered on mallow leaves, commonly cooked with onion and oil. Some home-style versions include rice, bulgur, tomato, or tomato paste, but there is no single fixed recipe; ingredients vary with local cooking traditions.
Can you make mallow stew with dried mallow leaves?
Yes, dried mallow leaves can be used for mallow stew, though the result will not have exactly the same texture as a dish made with fresh leaves. Rinse them and soak them until pliable, then drain before adding them to the pot.
Can you freeze mallow stew?
Yes, mallow stew can be frozen in airtight, freezer-safe portions after it has cooled. The leaves may become softer and more slippery after thawing, so freezing works best when texture matters less than convenience. Reheat it thoroughly before serving.
How do you wash mallow leaves for mallow stew?
Rinse mallow leaves repeatedly in a large bowl or under running water, checking for grit trapped between the leaves. Remove tough stems and damaged leaves, then chop them. Wild-picked mallow needs especially careful washing because soil can cling to it.
What do you serve with mallow stew?
Mallow stew pairs well with bread, rice, or bulgur, depending on how filling the stew itself is. Yogurt or a squeeze of lemon is also a common accompaniment, adding coolness or acidity to balance the leaves' mild flavor.
Is mallow stew the same as molokhia?
No, mallow stew and molokhia are not necessarily the same dish. Mallow stew uses leaves from mallow plants, while molokhia commonly refers to a dish made with jute mallow leaves; the plants and regional recipes differ, though both can have a slippery texture.
Is mallow stew good for you?
Mallow stew can be a nourishing way to eat leafy vegetables, and its overall qualities depend on how it is prepared. A version with modest added oil and varied ingredients can fit into a balanced diet, but the stew is not a treatment for illness.
Mallow stew Vitamins & Minerals
Vitamins
Vitamin K
147.6µg · 123% DV
Vitamin A
576µg · 64% DV
Vitamin C
37.8mg · 42% DV
Folate
68.4µg · 17% DV
Minerals
Calcium
166mg · 17% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Iron
2.7mg · 15% DV
Potassium ⭐
468mg · 14% DV
Mallow stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mallow 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 Mallow stew?
Mallow stew is a home-style dish made by cooking tender mallow leaves with onion. Turkish versions often include tomato and olive oil, and some recipes add bulgur or rice; the exact ingredients and consistency vary from household to household.
The leaves soften into a tender stew with a mild, green flavour and a slightly silky texture. In Turkey it is served warm or at room temperature, with bread or as part of a spread of vegetable dishes. A squeeze of lemon brightens it, while yogurt can be offered on the side. It is a light, fibre-containing vegetable dish, with 3.2 g of fibre per 100 g. Add chickpeas or bulgur if you would like a more substantial meal.
How Nutritious Is Mallow 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 Mallow 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 Mallow stew Contain Allergens?
No known major allergens
Which Diets Is Mallow 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
Mallow stew Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.