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Eggplant, zucchini, potato and tomato stew Calories
Vegetable-rich source of fiber and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Eggplant, zucchini, potato and tomato stew (220 g) has 172 calories. That works out to 78 calories per 100 g. It contains 21.6 g of carbs, 3.3 g of protein, 9 g of fat and 5.5 g of fiber. Its 27.5 mg of Vitamin C covers 31% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Eggplant, zucchini, potato and tomato stew Nutrition Facts
Selected: 1 cup (medium) · 220 g
172
KCAL / 220G
Carbs
21.6g
· 8% DV
Protein
3.3g
· 7% DV
Fat
9g
· 12% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 7% · Fat 45%
Eggplant, zucchini, potato and tomato stew nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 5.5 g | 20% |
| Protein | 3.3 g | 7% |
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 Eggplant, zucchini, potato and tomato stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 172 kcal |
| 1 tablespoon (diced) | 15 g | 12 kcal |
| 100 g | 100 g | 78 kcal |
| ½ cup (small) | 110 g | 86 kcal |
| 1 serving (small) | 180 g | 140 kcal |
| 1 serving (large) | 280 g | 218 kcal |
| 1.5 cup (large) | 330 g | 257 kcal |
| 1 pack (medium) | 400 g | 312 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Eggplant, zucchini, potato and tomato stew
How do you make eggplant, zucchini, potato and tomato stew?
Eggplant, zucchini, potato and tomato stew is made by gently cooking chopped vegetables with onion, oil and tomato. Start with the onion and potato, add eggplant and zucchini, then stir in the tomato and a little water and simmer until the vegetables are tender.
Is eggplant, zucchini, potato and tomato stew the same as ratatouille?
No, eggplant, zucchini, potato and tomato stew is not exactly ratatouille. Both use Mediterranean vegetables, but ratatouille is a French dish with its own regional methods and often features bell pepper; this stew commonly includes potato and is cooked as a Turkish-style home dish.
Do you peel the eggplant for eggplant, zucchini, potato and tomato stew?
No, peeling the eggplant is optional. Leaving the skin on helps the pieces hold their shape and adds color, while peeling it can give the stew a softer texture. For a middle ground, peel alternating strips rather than removing all the skin.
Why does eggplant, zucchini, potato and tomato stew turn watery?
Eggplant, zucchini and tomato all release water as they cook, so adding too much extra liquid can make the stew watery. Use only a small splash of water, keep the lid partly open near the end, and let excess liquid evaporate.
Can you freeze eggplant, zucchini, potato and tomato stew?
Yes, you can freeze eggplant, zucchini, potato and tomato stew, though the zucchini and potato may become softer after thawing. Cool it promptly, portion it into airtight containers, and reheat only the amount you plan to eat until steaming hot.
How long does eggplant, zucchini, potato and tomato stew keep in the fridge?
Eggplant, zucchini, potato and tomato stew keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat a serving thoroughly rather than repeatedly warming and cooling the whole batch.
Should you fry the vegetables before making eggplant, zucchini, potato and tomato stew?
No, frying the vegetables first is not necessary; they can simmer together in the pot for a lighter, simpler stew. Frying the eggplant separately gives it a richer texture, but it absorbs oil and makes the finished dish heavier.
When should you add the potatoes to eggplant, zucchini, potato and tomato stew?
Add the potatoes before the zucchini because they usually take longer to become tender. Cut them into similar-sized pieces, then add the softer vegetables later; adding the tomato toward the end can also help the potatoes cook more evenly.
What should you serve with eggplant, zucchini, potato and tomato stew?
Serve eggplant, zucchini, potato and tomato stew with rice, crusty bread or a grain such as bulgur to make a more filling meal. Plain yogurt or a crisp salad also works well alongside its soft, tomato-rich vegetables.
Can you make eggplant, zucchini, potato and tomato stew without peeling or salting the eggplant?
Yes, you can use the eggplant without peeling or salting it. Salting can draw out some moisture and reduce bitterness in particularly bitter eggplant, but it is not essential for most modern varieties; rinse and dry it if you do salt it.
Eggplant, zucchini, potato and tomato stew Vitamins & Minerals
Vitamins
Vitamin C
27.5mg · 31% DV
B6
0.44mg · 26% DV
Vitamin K
16.5µg · 14% DV
B1
0.15mg · 13% DV
Minerals
Copper
0.24mg · 27% DV
Sodium
528mg · 23% DV
Potassium ⭐
660mg · 19% DV
Manganese
0.37mg · 16% DV
Eggplant, zucchini, potato and tomato stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant, zucchini, potato and tomato stew
To burn the 172 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 Eggplant, zucchini, potato and tomato stew?
Eggplant, zucchini, potato and tomato stew is a home-style vegetable dish, especially familiar in Turkish cooking. The vegetables are simmered until tender with tomato, often alongside onion; some versions are made with olive oil and plenty of sauce, while household recipes vary with the season.
The vegetables turn soft and succulent, with a gently sweet-tart tomato flavour. Serve it warm or at room temperature, as a main with bread or rice, or alongside another dish. Its vegetable-rich mix contributes fibre and potassium, with 2.5 g of fibre per 100 g. For a lighter version, use oil sparingly; a spoonful of yoghurt is an optional accompaniment.
How Nutritious Is Eggplant, zucchini, potato and tomato 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 Eggplant, zucchini, potato and tomato 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 Eggplant, zucchini, potato and tomato stew Contain Allergens?
No known major allergens
Which Diets Is Eggplant, zucchini, potato and tomato 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
Eggplant, zucchini, potato and tomato stew Fat Profile
SATURATED
1.23g
MONOUNSATURATED
5.5g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 20.4:1
Above the ideal 4:1 (20.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.