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Irregular chunks of pale golden potato sit in a shallow pool of glossy reddish-brown sauce, with a few soft onion pieces visible between them.
⚡High Potassium

Stewed potato Calories

Soft-textured, starchy, filling

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

87kcal

GI

78high

POTASSIUM · 100 G

379mg

FIBER · 100 G

1.8g

Quick answer

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.

Stewed potato Nutrition Facts

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%

Stewed potato nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories104 kcal
Total fat0.1 g0%
Saturated fat0.04 g0%
Trans fat0 g
Sodium6 mg0%
Total carbohydrate24.1 g9%
Fiber2.2 g8%
Protein2.3 g5%

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 Medium Stewed potato?

ServingAmountCalories
1 piece (medium)120 g104 kcal
1 tablespoon (diced)20 g17 kcal
1 ounce (whole)28 g24 kcal
1 piece (small)70 g61 kcal
100 g100 g87 kcal
1 cup (diced)150 g131 kcal
1 piece (large)180 g157 kcal
1 serving (medium)180 g157 kcal
1 cup (chopped)200 g174 kcal
1 serving (large)250 g218 kcal

Calculated from 87 calories per 100 g.

Frequently Asked Questions About Stewed potato

What is stewed potato made with?

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.

How do you stop stewed potato from turning mushy?

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.

Should you peel potatoes for stewed potato?

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.

Can you make stewed potato in a slow cooker?

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.

What herbs and spices go well in stewed potato?

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.

Can you add vegetables to stewed potato?

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.

Can stewed potato be served as a main dish?

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.

How long does stewed potato keep in the fridge?

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.

Can you freeze stewed potato?

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.

What is the best way to reheat stewed potato?

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.

Stewed potato Vitamins & Minerals

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

Stewed potato Glycemic Index

GLYCEMIC INDEX

78
High
0 Low5570100

GLYCEMIC LOAD

19.2
Medium

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

How to Burn Off Stewed potato

To burn the 104 calories in 1 piece (medium) (120 g):

🚶

26min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

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

What is Stewed potato?

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.

How Nutritious Is Stewed potato?

Nutrient density

Medium

54/ 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

43/ 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.

Is Stewed potato 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 Stewed potato 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 Stewed potato Good For?

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

Stewed potato Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

Compare Stewed potato

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Nutrition data compiled from USDA FoodData Central and scientific sources.