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Light vegetable stew with fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Green tomato stew (200 g) has 84 calories. That works out to 42 calories per 100 g. It contains 13.6 g of carbs, 2.4 g of protein, 2.8 g of fat and 3.6 g of fiber. Its 22 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
84
KCAL / 200G
Carbs
13.6g
· 5% DV
Protein
2.4g
· 5% DV
Fat
2.8g
· 4% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 11% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 3.6 g | 13% |
| Protein | 2.4 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 84 kcal |
| 1 tablespoon (mini) | 18 g | 8 kcal |
| 100 g | 100 g | 42 kcal |
| ½ piece (half) | 125 g | 53 kcal |
| 1 cup (small) | 180 g | 76 kcal |
| 1 piece (whole) | 250 g | 105 kcal |
| 1 cup (large) | 260 g | 109 kcal |
| 1 serving (large) | 300 g | 126 kcal |
Calculated from 42 calories per 100 g.
Green tomato stew is made by simmering chopped unripe tomatoes with onion until tender. Soften the onion in oil, add the tomatoes and seasoning, then cover and cook until they release their juices and soften. Add a little water only if the pan becomes dry.
Usually, yes: green tomato stew uses firm, unripe tomatoes from ordinary tomato plants. Tomatillos are a different fruit, with a papery husk and a distinct flavor, so they are not a direct substitute unless you want to change the dish.
To make green tomato stew less sour, cook the tomatoes until fully tender and soften the onion well. Taste before serving and adjust the seasoning; if the tartness is still too sharp, a small pinch of sugar can balance it.
Yes, green tomato stew can be eaten cold or at room temperature, though it is often served warm. An olive-oil version can be chilled and served like a vegetable side; reheat a stew prepared for a hot meal until steaming.
Green tomato stew keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and avoid leaving the cooked stew at room temperature for an extended time.
Yes, green tomato stew can be frozen, although the tomatoes may turn softer and the sauce may separate slightly after thawing. Cool it first, freeze in airtight portions, thaw in the refrigerator, and reheat thoroughly before serving.
Green tomato stew pairs well with rice, crusty bread, or roasted potatoes, which soak up its savory, tangy sauce. A spoonful of plain yogurt also works as a cooling contrast, while a fresh salad makes the meal feel lighter.
You can, but tomatillos make green tomato stew taste different from the version made with unripe tomatoes. They are more distinctly tart and have a firmer texture, so cook them until tender and adjust the seasoning after tasting.
Green tomato stew can turn watery because tomatoes release liquid as they cook. Simmer it uncovered near the end so excess moisture evaporates, and avoid adding water unless needed; stirring occasionally helps the sauce thicken without breaking down every tomato piece.
Yes, green tomatoes are generally safe when cooked as part of a normal serving of green tomato stew. Unripe tomatoes contain tomatine, but cooking and ordinary portions are not usually a concern; avoid eating large amounts of unripe tomatoes raw.
Vitamins
Vitamin C
22mg · 24% DV
Vitamin K
13µg · 11% DV
Biotin
3µg · 10% DV
B6
0.16mg · 9% DV
Minerals
Sodium
420mg · 18% DV
Potassium ⭐
440mg · 13% DV
Copper
0.1mg · 11% DV
Manganese
0.18mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 84 calories in 1 serving (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.
Green tomato stew is a home-style dish of unripe tomatoes cooked with onion and oil until tender. The tomatoes keep a pleasant tartness as they soften, while the onion gives the sauce sweetness and body; fresh herbs may be stirred in or scattered over the top. Recipes vary, and it works well as a simple way to use firm green tomatoes.
Serve it warm or at room temperature with bread or rice, as a side or part of a light lunch. It is mostly vegetables, with some fibre and vitamin C, and provides 42 calories per 100 g. For a more filling meal, pair it with beans or another protein-rich dish; use a light hand with the oil if you prefer a less rich stew.
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.
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.
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.
No known major allergens
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
SATURATED
0.4g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.62g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.