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Soft-textured, starchy, filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Stewed potato (120 g) has 104 calories. That works out to 87 calories per 100 g. It contains 24.1 g of carbs, 2.3 g of protein, 0.1 g of fat and 2.2 g of fiber. Its 0.3 mg of B6 covers 16% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.
Selected: 1 piece (medium) · 120 g
104
KCAL / 120G
Carbs
24.1g
· 9% DV
Protein
2.3g
· 5% DV
Fat
0.1g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 9% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 2.2 g | 8% |
| Protein | 2.3 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 104 kcal |
| 1 tablespoon (diced) | 20 g | 17 kcal |
| 1 ounce (whole) | 28 g | 24 kcal |
| 1 piece (small) | 70 g | 61 kcal |
| 100 g | 100 g | 87 kcal |
| 1 cup (diced) | 150 g | 131 kcal |
| 1 piece (large) | 180 g | 157 kcal |
| 1 serving (medium) | 180 g | 157 kcal |
| 1 cup (chopped) | 200 g | 174 kcal |
| 1 serving (large) | 250 g | 218 kcal |
Calculated from 87 calories per 100 g.
Stewed potato is made by simmering potato pieces in a seasoned liquid, often with onion, tomato, or broth. Recipes vary: some keep it simple, while others add vegetables, herbs, or meat. The potatoes should become tender while still holding their shape.
Use waxy or all-purpose potatoes, cut them into evenly sized chunks, and simmer gently rather than boiling hard. Stir stewed potato as little as possible; vigorous stirring and prolonged cooking break down the pieces.
Peel the potatoes if you want a smooth, tender texture; leaving the skin on gives stewed potato a more rustic finish. If you keep the skins, scrub the potatoes well under running water and remove any green or damaged areas.
Yes, stewed potato works in a slow cooker. Cut the potatoes into large, even chunks and use only enough liquid to cook them, since the cooker traps moisture. Check for tenderness toward the end so the potatoes do not collapse.
Black pepper, paprika, thyme, and bay leaf all work well in stewed potato. Add dried herbs early so they flavor the cooking liquid, but stir in fresh parsley near the end to keep its flavor bright.
Yes, carrots, peas, and celery are common additions to stewed potato. Add firm vegetables such as carrots early so they have time to soften; stir in quicker-cooking vegetables near the end to avoid overcooking them.
Yes, stewed potato can be a main dish, especially when cooked with beans, lentils, or meat. For a lighter meal, serve it with a crisp salad or steamed greens; bread is useful for soaking up the cooking liquid.
Stewed potato keeps for about three to four days in the refrigerator when promptly cooled and stored in a covered container. Refrigerate leftovers within two hours of cooking, and discard them if they were left out overnight.
Yes, but stewed potato may become soft or grainy after thawing because cooked potatoes change texture in the freezer. Freeze it in airtight portions, thaw it in the refrigerator, and stir gently while reheating.
Reheat stewed potato gently in a covered saucepan with a splash of water or broth to loosen the sauce. Stir carefully and heat until steaming throughout; frequent stirring can break the potato pieces apart.
Vitamins
B6
0.28mg · 16% DV
Vitamin C
10.2mg · 11% DV
B3
1.44mg · 9% DV
B1
0.1mg · 8% DV
Minerals
Copper
0.13mg · 14% DV
Potassium ⭐
455mg · 13% DV
Phosphorus
53mg · 8% DV
Manganese
0.17mg · 7% DV
Sodium
6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 104 calories in 1 piece (medium) (120 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.
Stewed potato is potato simmered until tender in a pot with liquid and other ingredients. It may be cooked with meat or vegetables, or simply seasoned in a broth; the name describes the cooking style rather than one fixed recipe. As it simmers, the potato softens and takes on the flavours of the sauce.
It is a familiar, filling side or part of a one-pot meal in many cuisines, served alongside bread or other dishes, or eaten on its own when combined with vegetables and protein. Its nutritional character is mainly starchy, with little fat before added oil or rich sauces. For a lighter version, keep the oil modest and include plenty of vegetables; its soft texture also makes it easy to eat with a spoon.
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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.04g
MONOUNSATURATED
0g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.