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Kenger thistle stew Calories
Fiber-rich traditional wild thistle stew with notable minerals
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Kenger thistle stew (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 13.3 g of carbs, 3.8 g of protein, 5.8 g of fat and 6.5 g of fiber. Its 212.4 µg of Vitamin K covers 177% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Kenger thistle stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
122
KCAL / 180G
Carbs
13.3g
· 5% DV
Protein
3.8g
· 8% DV
Fat
5.8g
· 7% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 13% · Fat 43%
Kenger thistle stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 6.5 g | 23% |
| Protein | 3.8 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 Kenger thistle stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 122 kcal |
| 1 tablespoon (shredded) | 18 g | 12 kcal |
| 1 piece (small) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (chopped) | 140 g | 95 kcal |
| 1 serving (large) | 250 g | 170 kcal |
| 1 pack (whole) | 350 g | 238 kcal |
| 1 bottle (whole) | 500 g | 340 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Kenger thistle stew
What is kenger thistle stew made of?
Kenger thistle stew is made with edible kenger thistle shoots, usually cooked with onion and oil. Some home-style versions add tomato paste, rice, or meat, so the exact ingredients vary by region and cook.
How do you make kenger thistle stew?
To make kenger thistle stew, clean and chop the edible parts, then cook them with softened onion until tender. Recipes vary: add tomato paste, spices, or meat if that matches the version you want to prepare.
How do you clean kenger thistle for stew?
Wear gloves and carefully remove the thorny outer parts and any tough sections before washing kenger for stew. Rinse the edible pieces well under running water, then chop them as your recipe directs.
Where does kenger thistle stew come from?
Kenger thistle stew is a traditional dish associated especially with eastern and southeastern Turkey, where the wild plant is gathered and cooked in season. Its ingredients and preparation differ among local and family recipes.
Does kenger thistle stew taste bitter?
Kenger thistle stew can have a mildly bitter, distinctive wild-green flavor, though the strength varies with the plant. Briefly blanching the cleaned kenger and draining the water can soften that taste before you cook the stew.
Can you make kenger thistle stew without meat?
Yes, kenger thistle stew can be made without meat; many versions cook the thistle with onion and oil. Meat is an optional addition in some recipes, not a requirement for the dish.
What do you serve with kenger thistle stew?
Kenger thistle stew is often served hot with bread or plain yogurt. It can also accompany rice as part of a meal; choose sides that suit whether your version is meatless or includes meat.
Can you use dried kenger in kenger thistle stew?
Yes, dried kenger can be used in kenger thistle stew, but it needs to be softened before cooking. Check its texture as it cooks, since dried pieces may need a different amount of liquid or cooking time than fresh ones.
How long does kenger thistle stew keep in the fridge?
Kenger thistle 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 discard it if it has been left out for too long.
Can you freeze kenger thistle stew?
Yes, kenger thistle stew can be frozen in airtight, portion-sized containers once it has cooled. The thistle may soften after thawing, so reheat the stew thoroughly and expect a slightly different texture.
Kenger thistle stew Vitamins & Minerals
Vitamins
Vitamin K
212.4µg · 177% DV
Folate
61.2µg · 15% DV
Vitamin C
13.5mg · 15% DV
Vitamin E
1.98mg · 13% DV
Minerals
Manganese
0.56mg · 24% DV
Copper
0.2mg · 22% DV
Iron
3.06mg · 17% DV
Sodium
378mg · 16% DV
Potassium ⭐
522mg · 15% DV
Kenger thistle stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kenger thistle stew
To burn the 122 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 Kenger thistle stew?
Kenger thistle stew is a seasonal dish from Anatolia, made with the young shoots and leaves of wild kenger thistle, which are cleaned and cooked until tender. Recipes vary by region and household: onion is a common base, and some versions include meat. The plant has a distinctive, slightly bitter, herbaceous flavour that mellows as it cooks, with a tender texture reminiscent of artichoke. It is served hot as a main dish or part of a home-cooked meal, often with rice, bread or yoghurt alongside. With 3.6 g of fibre per 100 g, it makes a satisfying vegetable-centred dish. For a lighter version, use less oil and leave out the meat.
How Nutritious Is Kenger thistle 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 Kenger thistle 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 Kenger thistle stew Contain Allergens?
No known major allergens
Which Diets Is Kenger thistle 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
Kenger thistle stew Fat Profile
SATURATED
0.76g
MONOUNSATURATED
2.43g
POLYUNSATURATED
1.31g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.