1 cup (medium) of Vegetable Stew (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 20.4 g of carbs, 4.2 g of protein, 1.4 g of fat and 5.6 g of fiber. Its 640 µg of Vitamin A covers 71% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

Vegetable Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10.2g

· 4% DV

Protein

2.1g

· 4% DV

Fat

0.7g

· 1% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 15% · Fat 11%

Vegetable Stew Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin C

14mg · 16% DV

Vitamin K

18µg · 15% DV

0.07mg · 6% DV

Minerals

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

32mg · 5% DV

How Nutritious Is Vegetable Stew?

Nutrient density

High

70/ 100

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

52/ 100

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.

Vegetable Stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Vegetable Stew

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Vegetable 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 Vegetable Stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Vegetable 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

Vegetable Stew Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.18g

POLYUNSATURATED

0.11g

⚖️

Omega 6:3 ratio 1.7:1

Below the ideal 4:1 — a good omega balance.

Compare Vegetable Stew

🥘vs🍅

Vegetable Stew vs Tomato37 kcal more per 100 g

→🥘vs🥗

Vegetable Stew vs Mixed Green Salad37 kcal more per 100 g

→🥘vs🫑

Vegetable Stew vs Red Pepper24 kcal more per 100 g

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Vegetable Stew vs Boiled Beetroot11 kcal more per 100 g

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Foods Similar to Vegetable Stew

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Vegetable Stew

How many calories are in vegetable stew?

Vegetable stew contains 55 calories per 100 g. Per 100 g, it also provides 2.1 g protein, 10.2 g carbs, 0.7 g fat, and 2.8 g fiber.

Is vegetable stew good for a diet?

Based on the provided data, vegetable stew fits omnivore, vegetarian, vegan, Mediterranean, flexitarian, and gluten-free diets. It is also minimally processed and has a glycemic index of 40.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026