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Potato Stew Calories
Vegetable-based, low fat, source of fiber
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (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, 2.4 g of fat and 4 g of fiber. Its 0.4 mg of B6 covers 22% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
What is Potato Stew?
Potato Stew is a familiar Turkish home-cooked dish: potatoes are simmered with onion and usually tomato paste, with carrots or other vegetables added in some kitchens. The pieces soften in a lightly thickened, savoury sauce, and recipes vary from household to household.
It is commonly served warm as a simple main or side, often alongside rice, bulgur or bread. The potatoes make it carbohydrate-led, while the vegetables contribute some fibre; it is relatively low in fat when prepared with modest oil. For a more filling meal, serve it with yoghurt or stir in chickpeas or beans. Fresh herbs and a squeeze of lemon can brighten the rich tomato flavour.
Potato Stew Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
13.5g
· 5% DV
Protein
1.5g
· 3% DV
Fat
1.2g
· 2% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 8% · Fat 16%
Potato Stew Vitamins & Minerals
Vitamins
B6
0.19mg · 11% DV
Vitamin C
9mg · 10% DV
B1
0.08mg · 7% DV
B3
1.1mg · 7% DV
Minerals
Sodium
220mg · 10% DV
Potassium ⭐
260mg · 8% DV
Magnesium
18mg · 4% DV
Phosphorus
28mg · 4% DV
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.
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 65 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 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
0.2g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Potato Stew
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Frequently Asked Questions About Potato Stew
How do you make potato stew?
To make potato stew, soften chopped onion in a little oil, stir in tomato paste, then add potato chunks, any other vegetables, and enough water or stock to partly cover them. Simmer until tender.
What potatoes are best for potato stew?
Waxy or all-purpose potatoes are best for potato stew when you want the chunks to hold their shape. Starchier potatoes soften more readily and can make the broth thicker, so they suit a softer, heartier texture.
Can you make potato stew without meat?
Yes, potato stew can be made without meat. Onion, carrots, tomatoes or tomato paste, herbs, and stock or water give the potatoes plenty of flavor; beans or lentils can make a meat-free version more substantial.
How do you keep potatoes from falling apart in potato stew?
Cut the potatoes into large, even chunks and simmer potato stew gently rather than boiling it hard. Avoid frequent stirring, and stop cooking as soon as a knife slips into the potatoes easily.
How can you thicken potato stew without flour?
Mash a few cooked potato pieces against the side of the pot and stir them back into the stew. Their starch thickens the liquid without flour, while leaving the remaining potato chunks intact.
What herbs and spices go well in potato stew?
Bay leaf, thyme, black pepper, and parsley work well in potato stew. Paprika or cumin can add warmth, while a little rosemary gives it a more pronounced herbal flavor; add delicate fresh herbs near the end.
What should you serve with potato stew?
Serve potato stew with crusty bread, a green salad, or a simple grain such as rice. A spoonful of yogurt or sour cream also pairs well with tomato-based versions and balances their savory sauce.
Can you freeze potato stew?
Yes, you can freeze potato stew, but thawed potatoes may become softer or grainier. Cool it promptly, freeze it in airtight portions, then thaw and reheat gently; adding a splash of water can loosen the sauce.
How long does potato stew last in the fridge?
Potato stew generally keeps for 3–4 days in the refrigerator when stored in a covered container and chilled promptly after cooking. Reheat only the portion you need until it is hot throughout.
Can you make potato stew in a slow cooker?
Yes, potato stew works in a slow cooker. Add the potatoes and other ingredients with enough liquid to cook them, and use a gentle setting; check near the end so the potatoes do not become overly soft.
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Nutrition data compiled from USDA FoodData Central and scientific sources.