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Etikong Calories
Traditional Indonesian vegetable stew, rich in fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Etikong (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 18.2 g of carbs, 4.4 g of protein, 2.2 g of fat and 5.6 g of fiber. Its 76 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Etikong Nutrition Facts
Selected: 1 cup (medium) · 200 g
110
KCAL / 200G
Carbs
18.2g
· 7% DV
Protein
4.4g
· 9% DV
Fat
2.2g
· 3% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 16% · Fat 18%
Etikong nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 18.2 g | 7% |
| Fiber | 5.6 g | 20% |
| Protein | 4.4 g | 9% |
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 Etikong?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 110 kcal |
| 100 g | 100 g | 55 kcal |
| 1 piece (small) | 100 g | 55 kcal |
| 1 serving (small) | 150 g | 83 kcal |
| 1 bottle (mini) | 180 g | 99 kcal |
| 1 piece (large) | 200 g | 110 kcal |
| 1 serving (large) | 250 g | 138 kcal |
| 1 bottle (jumbo) | 300 g | 165 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Etikong
What is Etikong?
Etikong is a traditional Indonesian vegetable stew. Vegetables are cooked together in a seasoned liquid, though the exact ingredients and consistency can vary between household and regional recipes.
What ingredients go into Etikong?
Etikong is made with vegetables, but there is no single fixed ingredient list in the available description. Recipes can vary, so use a mix of vegetables and add them according to how long each takes to become tender.
How is Etikong traditionally cooked?
Etikong is cooked by simmering vegetables with seasonings in a liquid until tender. Add firmer vegetables first and quicker-cooking ones later so the mixture cooks evenly without turning all the vegetables mushy.
What does Etikong taste like?
Etikong tastes like a savory vegetable stew, with its flavor shaped by the vegetables and seasonings used. The spice level and richness can differ from one recipe to another, so there is no single fixed flavor profile.
What is Etikong usually served with?
Etikong can be served with rice, which makes a filling meal alongside the vegetable stew. Other dishes or condiments can be added to the table, depending on the recipe and how it is being served.
Where in Indonesia does Etikong come from?
Etikong is described as a traditional Indonesian vegetable stew, but the available information does not identify a specific island or region. It is best not to assign it a narrower origin without a reliable regional source.
Are there different versions of Etikong?
Yes, Etikong recipes can vary in their vegetables, seasonings, and cooking liquid. A home version can use seasonal vegetables, with the seasoning adjusted to suit the cook’s taste and the ingredients on hand.
How should leftover Etikong be stored?
Store leftover Etikong in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat, and avoid leaving the stew at room temperature for an extended time.
Can you freeze Etikong?
Yes, Etikong can be frozen, although the vegetables may become softer after thawing. Freeze it in meal-sized portions, thaw it in the refrigerator, and reheat it thoroughly; firmer vegetables tend to hold their texture better.
Can Etikong be made with less oil?
Yes, Etikong can be made with less oil by cooking the vegetables with a modest amount and relying on seasonings for flavor. Keep the vegetables tender rather than frying them heavily, and adjust the seasoning to taste.
Etikong Vitamins & Minerals
Vitamins
Vitamin K
76µg · 63% DV
Vitamin A
420µg · 47% DV
Vitamin C
26mg · 29% DV
Folate
64µg · 16% DV
Minerals
Sodium
420mg · 18% DV
Copper
0.14mg · 16% DV
Manganese
0.26mg · 11% DV
Potassium ⭐
360mg · 11% DV
Etikong Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Etikong
To burn the 110 calories in 1 cup (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 Etikong?
Etikong is a traditional Indonesian vegetable stew, made by cooking vegetables in a seasoned broth. The exact mix can vary between recipes and regions, so it is best understood as a vegetable-based dish rather than one fixed combination. In Indonesia, it is commonly served as part of a meal, often alongside rice.
The vegetables turn tender, though some may retain a little bite, and the flavour depends on the seasonings and cooking liquid. You can serve it with rice as a simple main or side dish, or pair it with another protein for a more substantial meal. It offers a modest amount of energy and some fibre: a 100 g portion has 55 calories and 2.8 g of fibre. For a lighter version, keep added oil modest and let the vegetables take centre stage.
How Nutritious Is Etikong?
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 Etikong 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 Etikong Contain Allergens?
No known major allergens
Which Diets Is Etikong 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
Etikong Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.