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A thick, dark reddish-brown stew with visible pieces of meat and vegetables sits in a bowl, coated in glossy sauce.
●Low GI

Istif stew Calories

Traditional Turkish layered vegetable and meat stew

In season: Autumn · Winter

CALORIES · 100 G

95kcal

GI

45low

POTASSIUM · 100 G

260mg

FIBER · 100 G

2.2g

Quick answer

1 serving (medium) of Istif stew (250 g) has 238 calories. That works out to 95 calories per 100 g. It contains 20.3 g of carbs, 15.5 g of protein, 10.3 g of fat and 5.5 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Istif stew Nutrition Facts

Selected: 1 serving (medium) · 250 g

238

KCAL / 250G

Carbs

20.3g

· 7% DV

Protein

15.5g

· 31% DV

Fat

10.3g

· 13% 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 34% · Protein 26% · Fat 40%

Istif stew nutrition facts table · 1 serving (medium) (250 g)

NutrientAmount% DV
Calories238 kcal
Total fat10.3 g13%
Saturated fat3 g15%
Trans fat0.03 g
Sodium525 mg23%
Total carbohydrate20.3 g7%
Fiber5.5 g20%
Protein15.5 g31%

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 Istif stew?

ServingAmountCalories
1 serving (medium)250 g238 kcal
100 g100 g95 kcal
1 piece (mini)100 g95 kcal
1 serving (small)150 g143 kcal
1 cup (medium)200 g190 kcal
1 serving (large)350 g333 kcal
1 bottle (jumbo)400 g380 kcal
1 serving (extra large)500 g475 kcal

Calculated from 95 calories per 100 g.

Frequently Asked Questions About Istif stew

What is Istif stew?

Istif stew is a traditional Turkish meat-and-vegetable dish in which ingredients are stacked in layers and cooked together. Recipes vary, but commonly use meat with vegetables such as eggplant, potato, tomato, and peppers.

Why are the ingredients layered in Istif stew?

The layers are the defining feature of Istif stew: they let the meat and vegetables cook together while keeping the dish arranged rather than stirred like an ordinary stew. The stack also gives the dish its name, related to arranging or piling things.

Is Istif stew the same as Turkish türlü?

No, not exactly. Istif stew is characteristically assembled in layers, while türlü usually has its vegetables and meat mixed together as they cook. Both can use similar seasonal vegetables, and household recipes may blur the distinction.

What kind of meat works best in Istif stew?

Lamb or beef both work in Istif stew. Choose bite-sized pieces suited to slow cooking; lamb gives the dish a richer traditional flavor, while beef is a straightforward alternative.

How do you keep the vegetables from turning mushy in Istif stew?

Cook Istif stew gently and avoid stirring it, since vigorous mixing breaks up its layers and softens the vegetables. Put firmer vegetables lower in the pot and more delicate ones nearer the top.

Can you cook Istif stew in the oven?

Yes, Istif stew can be cooked in the oven in a covered, oven-safe pot. Keep the ingredients layered and cook gently until the meat is tender and the vegetables are cooked through.

Does Istif stew need added water or stock?

Istif stew usually needs only a little water or stock, because the vegetables release liquid as they cook. Add enough to prevent sticking, but avoid covering the layers, which can make the finished dish watery.

What do you serve with Istif stew?

Serve Istif stew with rice or bulgur pilaf, bread, or a simple salad. Since the stew already combines meat and vegetables, a plain side lets its layered flavors stand out.

How should you reheat leftover Istif stew?

Reheat leftover Istif stew gently in a covered pot with a splash of water if it seems dry. Try not to stir it heavily, so the vegetable layers stay intact.

Can you freeze Istif stew?

Yes, you can freeze Istif stew in airtight portions, though potatoes and softer vegetables may change texture after thawing. Defrost it in the refrigerator and reheat it thoroughly before serving.

Istif stew Vitamins & Minerals

Vitamins

Vitamin C

21.25mg · 24% DV

B12

0.55µg · 23% DV

B6

0.33mg · 19% DV

B3

3mg · 19% DV

Minerals

Copper

0.22mg · 24% DV

Phosphorus

163mg · 23% DV

Sodium

525mg · 23% DV

Zinc

2.5mg · 23% DV

Potassium ⭐

650mg · 19% DV

Istif stew Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

10
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Istif stew

To burn the 238 calories in 1 serving (medium) (250 g):

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

28min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Istif stew?

Istif stew is a traditional Turkish pot dish in which meat and vegetables are layered and cooked together until tender. The ingredients vary with the season and the cook, but slow cooking lets their juices mingle into a hearty, savoury stew.

In Turkey, it is served hot as a main meal, often with rice or bulgur and yoghurt. For readers elsewhere, it makes an easy one-pot dinner; crusty bread is also handy for the cooking juices. Meat contributes protein, while the vegetables add fibre, making it a satisfying combination. Use a leaner cut of meat or go lighter on the oil if you prefer a less rich result.

How Nutritious Is Istif stew?

Nutrient density

High

65/ 100

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

51/ 100

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 Istif 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 Istif stew Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Istif stew Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Istif stew Fat Profile

SATURATED

3g

MONOUNSATURATED

3.75g

POLYUNSATURATED

0.75g

⚖️

Omega 6:3 ratio 2.2:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.