Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mushroom Stew Calories
Low calorie, rich in fiber and B vitamins, vegan-friendly
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Mushroom Stew (200 g) has 76 calories. That works out to 38 calories per 100 g. It contains 11.6 g of carbs, 4.4 g of protein, 1.4 g of fat and 4.2 g of fiber. Its 0.6 mg of Copper covers 62% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Mushroom Stew?
Mushroom stew is a home-style dish of sliced mushrooms cooked with onion until tender, usually in a lightly thickened, savoury sauce. This version resembles the kind of simple Turkish cooking found in everyday home meals; recipes vary, and may include tomato, pepper or fresh herbs. The mushrooms stay soft and juicy, while the onion gives the sauce a gentle sweetness.
Serve it as a meat-free main with rice, bulgur or bread, or alongside a salad for a lighter meal. It is low in energy and offers some fibre and B vitamins; a 100 g portion has 38 calories. For a vegan version, cook it with olive oil rather than butter, and avoid crowding the pan so the mushrooms brown instead of steaming.
Mushroom Stew Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
5.8g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.7g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 23% · Fat 16%
Mushroom Stew Vitamins & Minerals
Vitamins
B2
0.36mg · 28% DV
Biotin
8µg · 27% DV
B5
1.1mg · 22% DV
B3
2.9mg · 18% DV
Minerals
Selenium
8µg · 15% DV
Phosphorus
78mg · 11% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
How Nutritious Is Mushroom 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.
Mushroom Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom Stew
To burn the 38 calories in 100 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.
Is Mushroom 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 Mushroom Stew Contain Allergens?
No known major allergens
Which Diets Is Mushroom Stew 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
Mushroom Stew Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Compare Mushroom Stew
Foods Similar to Mushroom Stew
Frequently Asked Questions About Mushroom Stew
How do you make mushroom stew?
To make mushroom stew, sauté onion, add sliced mushrooms, and cook until their liquid has mostly evaporated. Stir in stock, herbs, and your chosen vegetables or tomatoes, then simmer until tender. Add delicate herbs near the end so their flavor stays fresh.
What mushrooms are best for mushroom stew?
Cremini or white button mushrooms work well in mushroom stew because they are easy to find and hold their shape. Shiitake or oyster mushrooms add a stronger, more distinctive flavor; trim tough stems and cut larger pieces to a similar size for even cooking.
How can you thicken mushroom stew without flour?
You can thicken mushroom stew without flour by simmering it uncovered until some liquid evaporates. For a heartier texture, mash a few cooked vegetables into the sauce or stir in a small amount of blended beans. Add any thickener gradually to avoid a pasty consistency.
Can you make mushroom stew in a slow cooker?
Yes, mushroom stew can be made in a slow cooker. Sautéing the onions and mushrooms first builds flavor and removes some excess moisture; then cook them with the other ingredients until tender. Add cream or fresh herbs near the end, rather than at the start.
How long does mushroom stew last in the fridge?
Mushroom stew generally keeps for up to 3 days in the refrigerator when cooled promptly and stored in a sealed container. Reheat only the portion you plan to eat, until steaming hot throughout, rather than repeatedly warming and cooling the whole batch.
Can you freeze mushroom stew?
Yes, mushroom stew freezes well, although the mushrooms may become softer and a creamy sauce can separate after thawing. Cool it before packing in airtight portions, thaw it in the refrigerator, then reheat gently while stirring to bring the sauce back together.
Can you use dried mushrooms in mushroom stew?
Yes, dried mushrooms add deep savory flavor to mushroom stew. Soak them in warm water until pliable, then chop and add them to the pot. Strain the soaking liquid carefully to remove grit and use some of it in place of stock.
What goes well with mushroom stew?
Mushroom stew pairs well with mashed potatoes, crusty bread, rice, or polenta, which can soak up its sauce. For a lighter meal, serve it with a crisp green salad. Choose a plain side if the stew already has a rich or strongly seasoned sauce.
Can you make mushroom stew without cream?
Yes, mushroom stew is easy to make without cream. Use stock, tomatoes, or a little of the mushrooms’ cooking liquid for the sauce, then simmer it until flavorful. For a creamy texture without dairy, blend a portion of the cooked stew and stir it back in.
Is mushroom stew the same as mushroom soup?
No, mushroom stew is usually thicker and contains substantial pieces of mushrooms and other ingredients, while mushroom soup is often more liquid and may be blended smooth. The names can overlap in recipes, but the amount of broth and the texture are the main differences.
Have another question about Mushroom Stew?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.