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Potato Stew Calories
Vegetable-based, low fat, source of fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Potato Stew (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 27 g of carbs, 3 g of protein, 1.2 g of fat and 4.2 g of fiber. Its 0.4 mg of B6 covers 21% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Potato Stew Nutrition Facts
Selected: 1 cup (medium) · 200 g
130
KCAL / 200G
Carbs
27g
· 10% DV
Protein
3g
· 6% DV
Fat
1.2g
· 2% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 9% · Fat 8%
Potato Stew nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 4.2 g | 15% |
| Protein | 3 g | 6% |
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 Cup of Potato Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 130 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (small) | 120 g | 78 kcal |
| 1 serving (small) | 150 g | 98 kcal |
| 1 piece (medium) | 180 g | 117 kcal |
| 1 serving (large) | 250 g | 163 kcal |
| 1 bottle (medium) | 250 g | 163 kcal |
| 1 cup (large) | 300 g | 195 kcal |
| 1 bottle (jumbo) | 350 g | 228 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Potato Stew
How do you make potato stew?
To make potato stew, soften onion in oil, stir in tomato paste or tomatoes, then add chunky potatoes and enough water or stock to partly cover them. Simmer gently until tender, seasoning with salt, pepper, and herbs.
What potatoes work best in potato stew?
Waxy or all-purpose potatoes usually work best in potato stew because they hold their shape during simmering. Cut the pieces evenly and avoid overcooking; very starchy potatoes can break down and make the broth cloudy and thick.
Why do potatoes fall apart in potato stew?
Potatoes usually fall apart in potato stew because they are overcooked, cut too small, or stirred too vigorously. Keep the pieces fairly large, simmer rather than boil hard, and gently shake the pot instead of repeatedly stirring.
Can you make potato stew without meat?
Yes, potato stew can be made without meat. Onion, tomato or tomato paste, potatoes, and herbs make a flavorful base; sautéing the aromatics well and using vegetable stock adds depth without meat.
What can you serve with potato stew?
Potato stew pairs well with crusty bread, rice, or a fresh green salad. If the stew is served as a lighter main, add a yogurt-based side; a meat-containing version may need only bread or vegetables alongside it.
Can you freeze potato stew?
Yes, potato stew can be frozen, but the potatoes may become softer or grainier after thawing. Cool it promptly, freeze in portions, and reheat gently; loosen the broth with a little water or stock if its texture has thickened.
How long does potato stew last in the fridge?
Potato stew keeps for about three to four days in the refrigerator when cooled and stored in a covered container. Reheat only the portion you plan to eat, until steaming hot, because repeated reheating can make the potatoes mushy.
Should you peel potatoes for potato stew?
Peeling potatoes for potato stew is optional. Thin-skinned potatoes can be scrubbed and left unpeeled for a more rustic texture, while peeling gives the stew a smoother, more traditional feel; remove any green or damaged areas either way.
How do you thicken potato stew without flour?
To thicken potato stew without flour, mash a few cooked potato pieces into the broth or simmer the pot uncovered so excess liquid evaporates. Stir gently after mashing to keep the remaining chunks intact.
What herbs and spices go well in potato stew?
Black pepper, paprika, thyme, and bay leaf all complement potato stew. Add dried herbs while the broth simmers so they release their flavor, then finish with chopped parsley or another fresh herb just before serving.
Potato Stew Vitamins & Minerals
Vitamins
B6
0.36mg · 21% DV
Vitamin C
16mg · 18% DV
B3
2.2mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Copper
0.18mg · 20% DV
Sodium
440mg · 19% DV
Potassium ⭐
520mg · 15% DV
Manganese
0.26mg · 11% DV
Potato Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato Stew
To burn the 130 calories in 1 cup (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 Potato Stew?
Potato Stew is a homestyle dish of potatoes simmered with onion and usually tomato or tomato paste. Recipes vary, but a vegetable-based version has a gently thickened, reddish broth and tender, chunky pieces of potato.
In Turkey, it is commonly served as a simple lunch or dinner, often alongside rice or bulgur, with bread for the sauce; some households add yoghurt at the table. Elsewhere, it works well as a warming one-pot meal or a side dish. Its energy comes mainly from carbohydrate, while it is low in fat and provides some fibre. For a lighter meal, use a modest amount of oil and serve it with a crisp salad.
How Nutritious Is Potato Stew?
Nutrient density
Medium
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 Potato 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 Potato Stew Contain Allergens?
No known major allergens
Which Diets Is Potato 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
Potato Stew Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.