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Spring onion stew Calories
Low-calorie vegetable stew with vitamin C and K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spring onion stew (180 g) has 76 calories. That works out to 42 calories per 100 g. It contains 12.2 g of carbs, 2.9 g of protein, 2.2 g of fat and 3.8 g of fiber. Its 261 µg of Vitamin K covers 217% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Spring onion stew Nutrition Facts
Selected: 1 serving (medium) · 180 g
76
KCAL / 180G
Carbs
12.2g
· 4% DV
Protein
2.9g
· 6% DV
Fat
2.2g
· 3% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 14% · Fat 25%
Spring onion stew nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 2.9 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 Serving of Spring onion stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 76 kcal |
| 1 tablespoon (grated) | 18 g | 8 kcal |
| 1 piece (small) | 90 g | 38 kcal |
| 100 g | 100 g | 42 kcal |
| 1 piece (medium) | 140 g | 59 kcal |
| 1 cup (chopped) | 160 g | 67 kcal |
| 1 piece (large) | 220 g | 92 kcal |
| 1 serving (large) | 250 g | 105 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Spring onion stew
How do you make spring onion stew?
Spring onion stew is made by gently cooking chopped spring onions with olive oil, tomato, and a little water until tender. Some versions add rice or bulgur; cook those in the same pot, adding enough liquid for the grain to soften.
What goes into spring onion stew?
Spring onion stew is built around spring onions, olive oil, tomato or tomato paste, salt, and water. Rice, bulgur, lemon, or fresh herbs are common additions, but the exact ingredients vary by household and regional style.
What do you serve with spring onion stew?
Spring onion stew pairs well with bread, rice, or bulgur, which soak up its savory cooking juices. For a Turkish-style meal, serve it alongside yogurt or cacık; a simple salad also works without competing with the onion flavor.
Is spring onion stew served hot or cold?
Spring onion stew can be served hot, warm, or chilled. Olive-oil versions are often enjoyed at room temperature or cold, while a freshly cooked, juicier version makes a warming main dish served hot with bread or rice.
Can you use the green tops in spring onion stew?
Yes, use both the white bulbs and green tops in spring onion stew. Rinse the leaves thoroughly because soil can collect between them, then add the white parts first and the greens later so everything finishes cooking tender.
Is spring onion stew the same as scallion soup?
No, spring onion stew is generally thicker and served as a vegetable dish, while scallion soup is built around a larger amount of broth. Turkish-style spring onion stew may include tomato, olive oil, and rice or bulgur rather than a clear soup base.
Can spring onion stew be made with olive oil?
Yes, olive oil is a natural fit for spring onion stew, especially when you want to serve it at room temperature or chilled. Soften the onions gently in the oil before adding tomato and a little water; finish with lemon if desired.
How long does spring onion stew keep in the fridge?
Spring onion stew keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and do not keep leftovers that have sat out at room temperature for a long time.
Can spring onion stew be frozen?
Yes, spring onion stew can be frozen in portion-sized, freezer-safe containers once it has cooled. The onions may become softer after thawing, so freezing works best when texture is not critical; thaw it safely and heat it thoroughly before serving.
Why does spring onion stew turn watery?
Spring onion stew can turn watery because spring onions release moisture as they cook, especially when the pot is crowded or covered from the start. Cook the onions gently, then simmer uncovered near the end to reduce excess liquid without scorching them.
Spring onion stew Vitamins & Minerals
Vitamins
Vitamin K
261µg · 217% DV
Vitamin C
19.8mg · 22% DV
Folate
61.2µg · 15% DV
B6
0.14mg · 8% DV
Minerals
Sodium
378mg · 16% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
378mg · 11% DV
Iron
1.98mg · 11% DV
Spring onion stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spring onion stew
To burn the 76 calories in 1 serving (medium) (180 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 Spring onion stew?
Spring onion stew is a homestyle Turkish vegetable dish built around spring onions, gently cooked until tender. Recipes vary, but olive oil and tomato are common additions; some cooks include rice or bulgur to make it more substantial. The onions’ fresh, mildly sharp flavour mellows as they cook, leaving a soft, spoonable stew rather than a crisp side dish.
It can be served warm, or at room temperature when prepared in an olive-oil style, with bread or yoghurt alongside. It is a light, vegetable-forward choice, with fibre and vitamins C and K. For a less filling version, keep any rice or bulgur modest and pair it with a simple salad.
How Nutritious Is Spring onion 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 Spring onion 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 Spring onion stew Contain Allergens?
No known major allergens
Which Diets Is Spring onion 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
Spring onion stew Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.76g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.