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Potato, Mushroom, Spinach and Pepper Stew Calories
Vegetable stew with fiber, vitamin C and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Potato, Mushroom, Spinach and Pepper Stew (240 g) has 156 calories. That works out to 65 calories per 100 g. It contains 25.9 g of carbs, 5.5 g of protein, 4.3 g of fat and 6 g of fiber. Its 372 µg of Vitamin K covers 310% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Potato, Mushroom, Spinach and Pepper Stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
156
KCAL / 240G
Carbs
25.9g
· 9% DV
Protein
5.5g
· 11% DV
Fat
4.3g
· 6% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 13% · Fat 24%
Potato, Mushroom, Spinach and Pepper Stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 25.9 g | 9% |
| Fiber | 6 g | 21% |
| Protein | 5.5 g | 11% |
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, Mushroom, Spinach and Pepper Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 156 kcal |
| 100 g | 100 g | 65 kcal |
| ½ cup (small) | 120 g | 78 kcal |
| 1 serving (medium) | 200 g | 130 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1.5 cup (large) | 360 g | 234 kcal |
| 1 bottle (large) | 500 g | 325 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Potato, Mushroom, Spinach and Pepper Stew
How do you make Potato, Mushroom, Spinach and Pepper Stew?
Potato, Mushroom, Spinach and Pepper Stew is made by cooking onion and pepper first, then adding mushrooms and potatoes with tomato and a little liquid. Simmer until the potatoes are tender, and stir in the spinach near the end so it does not overcook.
What ingredients go into Potato, Mushroom, Spinach and Pepper Stew?
Potato, Mushroom, Spinach and Pepper Stew uses potatoes, mushrooms, spinach and peppers, commonly with onion, tomato or tomato paste, oil and seasonings. The tomato adds moisture and acidity; tomato paste gives the stew a deeper, more concentrated flavor.
How do you keep the potatoes from falling apart in Potato, Mushroom, Spinach and Pepper Stew?
To keep potatoes intact in Potato, Mushroom, Spinach and Pepper Stew, cut them into evenly sized, fairly substantial pieces and avoid frequent stirring. Simmer gently rather than boiling hard, and add enough liquid to cook them without having to agitate the pot.
When should you add spinach to Potato, Mushroom, Spinach and Pepper Stew?
Add spinach to Potato, Mushroom, Spinach and Pepper Stew once the potatoes and mushrooms are nearly tender. Spinach wilts quickly, so adding it at the start can leave it overcooked; give it just enough time to soften into the hot stew.
What can you serve with Potato, Mushroom, Spinach and Pepper Stew?
Potato, Mushroom, Spinach and Pepper Stew works as a complete vegetable-centered main, or you can serve it with crusty bread, rice or a grain such as bulgur. A simple green salad adds freshness without competing with the stew’s varied vegetables.
Can you use frozen spinach in Potato, Mushroom, Spinach and Pepper Stew?
Yes, frozen spinach works in Potato, Mushroom, Spinach and Pepper Stew. Thaw and drain it first if it is especially wet, then add it near the end of cooking; excess water can otherwise make the stew thinner than intended.
How is Potato, Mushroom, Spinach and Pepper Stew different from ratatouille?
Potato, Mushroom, Spinach and Pepper Stew includes potatoes, mushrooms and spinach, while ratatouille is a French vegetable dish typically centered on eggplant, zucchini, tomato and peppers. Their vegetables and cooking traditions differ, even though both can be served as vegetable mains.
How do you make Potato, Mushroom, Spinach and Pepper Stew thicker?
To thicken Potato, Mushroom, Spinach and Pepper Stew, simmer it uncovered near the end so excess liquid evaporates. You can also mash a few cooked potato pieces into the sauce; this thickens the stew without adding flour or changing its vegetable-based character.
Can you make Potato, Mushroom, Spinach and Pepper Stew ahead of time?
Yes, Potato, Mushroom, Spinach and Pepper Stew can be made ahead and refrigerated once cooled. The flavors meld as it rests, though the potatoes may soften slightly; reheat it gently on the stove and add a splash of water if it has thickened.
What seasonings taste good in Potato, Mushroom, Spinach and Pepper Stew?
Black pepper, thyme, paprika and garlic complement Potato, Mushroom, Spinach and Pepper Stew without hiding the vegetables’ flavors. Add stronger seasonings gradually, especially if using salty stock or tomato paste, and finish with lemon juice or fresh herbs for brightness.
Potato, Mushroom, Spinach and Pepper Stew Vitamins & Minerals
Vitamins
Vitamin K
372µg · 310% DV
Vitamin C
52.8mg · 59% DV
Folate
136.8µg · 34% DV
B6
0.55mg · 32% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.77mg · 33% DV
Potassium ⭐
972mg · 29% DV
Phosphorus
173mg · 25% DV
Sodium
108mg · 5% DV
Potato, Mushroom, Spinach and Pepper Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato, Mushroom, Spinach and Pepper Stew
To burn the 156 calories in 1 cup (medium) (240 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, Mushroom, Spinach and Pepper Stew?
Potato, mushroom, spinach and pepper stew brings together vegetables in the spirit of türlü, a familiar style of Turkish home cooking. Potatoes, mushrooms, spinach and peppers simmer in one pot; recipes may also include onion, tomato and different seasonings, so there is no single fixed version.
The potatoes turn tender, while mushrooms add a fuller, savoury texture and spinach keeps the dish light. Serve it warm as a main or alongside rice or bread. It is a vegetable-forward choice with fibre and potassium, though it provides relatively little protein. For a lighter meal, use oil sparingly and pair the stew with a fresh salad; add beans or another protein-rich side if you want it to be more filling.
How Nutritious Is Potato, Mushroom, Spinach and Pepper 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 Potato, Mushroom, Spinach and Pepper 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, Mushroom, Spinach and Pepper Stew Contain Allergens?
No known major allergens
Which Diets Is Potato, Mushroom, Spinach and Pepper 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, Mushroom, Spinach and Pepper Stew Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.11g
POLYUNSATURATED
0.94g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.