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Spinach wheat stew Calories
Fiber-rich, folate-rich hearty grain and vegetable stew
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach wheat stew (250 g) has 230 calories. That works out to 92 calories per 100 g. It contains 37.8 g of carbs, 8.5 g of protein, 5.3 g of fat and 7 g of fiber. Its 362.5 µg of Vitamin K covers 302% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Spinach wheat stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
230
KCAL / 250G
Carbs
37.8g
· 14% DV
Protein
8.5g
· 17% DV
Fat
5.3g
· 7% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 15% · Fat 20%
Spinach wheat stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 37.8 g | 14% |
| Fiber | 7 g | 25% |
| Protein | 8.5 g | 17% |
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 Spinach wheat stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 230 kcal |
| 1 tablespoon (quarter) | 18 g | 17 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (small) | 120 g | 110 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 cup (medium) | 240 g | 221 kcal |
| 2 piece (double) | 240 g | 221 kcal |
| 1 serving (large) | 350 g | 322 kcal |
| 1 pack (large) | 400 g | 368 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Spinach wheat stew
What goes into spinach wheat stew?
Spinach wheat stew is made with cooked wheat and spinach, often with onion, seasoning, and broth or water. Home recipes vary: some keep it simple and vegetarian, while others add meat or finish it with herbs.
How do you cook spinach wheat stew from scratch?
Cook the wheat in water or broth until tender, then add chopped spinach and seasonings and simmer until the greens soften. If the wheat is still firm, continue cooking it before adding the spinach so the leaves do not become overcooked.
Can I use wheat berries in spinach wheat stew?
Yes, whole wheat berries work well in spinach wheat stew, though they take longer to soften than cracked wheat. Soaking them beforehand can shorten the cooking time; add enough cooking liquid to keep the grains tender.
Can frozen spinach be used in spinach wheat stew?
Yes, frozen spinach works in spinach wheat stew. Thaw and drain it first if it has released a lot of water, then stir it in near the end of cooking so the stew does not become watery.
Why is the wheat still hard in my spinach wheat stew?
The wheat may need more cooking time, especially if it was not soaked or is an intact whole grain. Simmer it in enough liquid until tender before adding the spinach; acidic ingredients can also slow the softening process.
Does spinach wheat stew need broth?
No, spinach wheat stew does not need broth; water works well for a simple version. Broth adds a deeper savory flavor, while extra onion, herbs, or spices can give a water-based stew more character.
What should I serve with spinach wheat stew?
Spinach wheat stew pairs well with crusty bread, a crisp salad, or plain yogurt. For a fully plant-based meal, serve it with a lemon-dressed salad or roasted vegetables instead.
How long does spinach wheat stew keep in the fridge?
Spinach wheat stew keeps for a few days when refrigerated promptly in a covered container. Reheat only the portion you plan to eat, and discard any stew that has been left at room temperature for too long.
Can spinach wheat stew be frozen?
Yes, spinach wheat stew can be frozen in airtight, meal-size portions once cooled. Thaw it in the refrigerator or reheat it gently from frozen, adding a little water if the wheat has thickened the stew.
How do you reheat spinach wheat stew without drying it out?
Reheat spinach wheat stew gently in a saucepan with a splash of water, stirring until it is hot throughout. The wheat absorbs liquid as it sits, so add more a little at a time if the stew has thickened.
Spinach wheat stew Vitamins & Minerals
Vitamins
Vitamin K
362.5µg · 302% DV
Vitamin A
462.5µg · 51% DV
Folate
155µg · 39% DV
Vitamin E
2.75mg · 18% DV
Minerals
Manganese
1.55mg · 67% DV
Copper
0.35mg · 39% DV
Selenium
20µg · 36% DV
Phosphorus
215mg · 31% DV
Sodium
525mg · 23% DV
Potassium ⭐
638mg · 19% DV
Spinach wheat stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach wheat stew
To burn the 230 calories in 1 serving (medium) (250 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 Spinach wheat stew?
Spinach wheat stew brings tender wheat grains and leafy spinach together in a hearty, home-style dish associated with Turkish cooking. It is typically simmered until the wheat is soft, with onion and seasonings added for depth; the consistency can range from brothy to thick, depending on the cook.
The grains stay pleasantly chewy while the spinach softens into the stew. In Turkey it can be served as a simple lunch or dinner, often alongside yoghurt or pickles, and works well as a meat-free main. It offers fibre from both grain and greens, with 2.8 g per 100 g. For a lighter meal, keep the added oil modest and pair it with a crisp salad.
How Nutritious Is Spinach wheat 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 Spinach wheat 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 Spinach wheat stew Contain Allergens?
Contains these allergens:
Which Diets Is Spinach wheat stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach wheat stew Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.