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Oil-free artichoke stew Calories
High in fiber, low in calories
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-free artichoke stew (200 g) has 84 calories. That works out to 42 calories per 100 g. It contains 17.2 g of carbs, 3.6 g of protein, 0.6 g of fat and 7.8 g of fiber. Its 84 µg of Folate covers 21% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oil-free artichoke stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
84
KCAL / 200G
Carbs
17.2g
· 6% DV
Protein
3.6g
· 7% DV
Fat
0.6g
· 1% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 16% · Fat 6%
Oil-free artichoke stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 7.8 g | 28% |
| Protein | 3.6 g | 7% |
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 Oil-free artichoke stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 84 kcal |
| 1 tablespoon (grated) | 20 g | 8 kcal |
| 1 piece (half) | 60 g | 25 kcal |
| 4 tablespoon (small) | 80 g | 34 kcal |
| 100 g | 100 g | 42 kcal |
| 1 piece (whole) | 120 g | 50 kcal |
| 1 cup (medium) | 180 g | 76 kcal |
| 1 serving (large) | 280 g | 118 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Oil-free artichoke stew
How do you make oil-free artichoke stew?
Make oil-free artichoke stew by simmering artichoke hearts with onion, vegetables, lemon juice and a little water or vegetable broth. Keep the pot covered and cook until tender, then stir in fresh herbs such as dill or parsley just before serving.
Can you make oil-free artichoke stew with frozen artichokes?
Yes, frozen artichokes work well in oil-free artichoke stew and save the effort of trimming fresh ones. Add them straight from frozen and check them early, since their cooking time can differ from fresh artichokes and they may become soft quickly.
How do you stop artichokes in oil-free artichoke stew from turning brown?
Coat trimmed artichokes in lemon water as you prepare them, then add lemon juice to the oil-free artichoke stew. Artichokes discolor when their cut surfaces meet air, so avoid leaving them exposed while you prep the other ingredients.
What vegetables go in oil-free artichoke stew?
Onion, carrots and peas are common additions to oil-free artichoke stew; potatoes are another option. Cut the vegetables into similar-sized pieces so they cook evenly, and add quick-cooking ingredients later if you want them to keep their shape.
What should you serve with oil-free artichoke stew?
Serve oil-free artichoke stew with crusty bread, rice or a simple salad, depending on whether you want a fuller meal. A spoonful of yogurt can also work alongside it, while chopped herbs and lemon brighten the stew itself.
Can canned artichoke hearts be used in oil-free artichoke stew?
Yes, canned artichoke hearts can be used in oil-free artichoke stew. Drain and rinse them first if they taste salty or tangy, then add them toward the end of cooking so they warm through without breaking apart.
How long does oil-free artichoke stew keep in the fridge?
Oil-free artichoke stew keeps for about 3–4 days in a sealed container in the refrigerator. Let it cool promptly before storing, and reheat only the portion you plan to eat so the artichokes do not become mushy from repeated heating.
Can oil-free artichoke stew be frozen?
Yes, you can freeze oil-free artichoke stew, although the artichokes and softer vegetables may lose some firmness after thawing. Cool it first, pack it in a freezer-safe container, and thaw it in the refrigerator before reheating.
Which herbs taste good in oil-free artichoke stew?
Dill is a classic match for oil-free artichoke stew, especially in Turkish-style versions; parsley and mint also complement its lemony flavor. Add delicate fresh herbs at the end rather than simmering them for the whole cooking time.
Can oil-free artichoke stew be made ahead?
Yes, oil-free artichoke stew can be made ahead and refrigerated, and its flavors often settle as it rests. For the best texture, avoid overcooking the artichokes initially and add fresh dill or parsley after reheating.
Oil-free artichoke stew Vitamins & Minerals
Vitamins
Folate
84µg · 21% DV
Vitamin K
24µg · 20% DV
Vitamin C
10.4mg · 12% DV
B3
1.4mg · 9% DV
Minerals
Copper
0.18mg · 20% DV
Sodium
360mg · 16% DV
Potassium ⭐
480mg · 14% DV
Magnesium
56mg · 13% DV
Oil-free artichoke stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free artichoke stew
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.
What is Oil-free artichoke stew?
Oil-free artichoke stew is a Turkish-style vegetable dish built around artichokes, often cooked with onion, carrot and peas, then brightened with lemon and dill. In Turkey, artichokes are especially associated with Aegean cooking, where they are commonly prepared as a lemony olive-oil dish; this version leaves out the oil.
The artichokes turn tender and mild, while lemon gives the dish a fresh tang. It is often served warm or at room temperature as part of a meal, alongside bread, grains or other vegetable dishes. It is a light choice with plenty of fibre: a 100 g portion has 3.9 g. For a more filling plate, pair it with beans, lentils or rice.
How Nutritious Is Oil-free artichoke 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 Oil-free artichoke 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 Oil-free artichoke stew Contain Allergens?
No known major allergens
Which Diets Is Oil-free artichoke 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
Oil-free artichoke stew Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.