Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥬
Vegetable leafy greens stew Calories
Rich in fiber, vitamin K and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable leafy greens stew (200 g) has 104 calories. That works out to 52 calories per 100 g. It contains 12.4 g of carbs, 5.2 g of protein, 4.8 g of fat and 6.2 g of fiber. Its 680 µg of Vitamin K covers 567% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Vegetable leafy greens stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
104
KCAL / 200G
Carbs
12.4g
· 5% DV
Protein
5.2g
· 10% DV
Fat
4.8g
· 6% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 18% · Fat 38%
Vegetable leafy greens stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 12.4 g | 5% |
| Fiber | 6.2 g | 22% |
| Protein | 5.2 g | 10% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Vegetable leafy greens stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 104 kcal |
| ½ cup (chopped) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 150 g | 78 kcal |
| 1 cup (chopped) | 180 g | 94 kcal |
| 1 serving (large) | 300 g | 156 kcal |
| 1 serving (extra large) | 400 g | 208 kcal |
| 1 pack (large) | 450 g | 234 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Vegetable leafy greens stew
What greens work best in vegetable leafy greens stew?
Spinach, chard, kale, collards, and mustard greens all work in vegetable leafy greens stew. Combine tender and sturdier leaves if you like, adding the tougher greens first so everything finishes cooking at about the same time.
How do you make vegetable leafy greens stew from scratch?
Start vegetable leafy greens stew by softening onion and garlic in a little oil, then add firm vegetables and a small amount of liquid. Stir in the leafy greens near the end and simmer just until tender.
How can you keep vegetable leafy greens stew from turning watery?
To keep vegetable leafy greens stew from turning watery, wash the greens ahead and let them drain well. They release liquid as they cook, so begin with little or no added water and uncover the pot near the end if needed.
Can you use frozen greens in vegetable leafy greens stew?
Yes, frozen greens can go straight into vegetable leafy greens stew, though thawing and draining them first gives you more control over the liquid. The cooked leaves may be softer than fresh ones, but they still suit a stew.
Do you need to blanch greens for vegetable leafy greens stew?
No, most greens do not need blanching before vegetable leafy greens stew. Blanching can help tame especially strong bitterness, but it also adds a step; for everyday cooking, removing tough stems and simmering the leaves is usually enough.
How do you make vegetable leafy greens stew taste less bitter?
Balance vegetable leafy greens stew with a squeeze of lemon or a little vinegar added at the end. Choosing younger leaves and removing especially tough stems can also soften bitter flavors without masking the taste of the vegetables.
What can you serve with vegetable leafy greens stew?
Serve vegetable leafy greens stew with crusty bread, rice, or potatoes to make it a more substantial meal. A spoonful of plain yogurt or a side of beans also pairs well, depending on whether you want a lighter or heartier plate.
How long does vegetable leafy greens stew keep in the fridge?
Vegetable leafy greens stew keeps for about 3 days in a covered container in the refrigerator. Cool it promptly after cooking and reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze vegetable leafy greens stew?
Yes, vegetable leafy greens stew can be frozen in airtight, portion-sized containers. The greens may soften further after thawing, so freezing works best when texture matters less than convenience; thaw it in the refrigerator before reheating.
Is vegetable leafy greens stew filling enough for dinner?
Vegetable leafy greens stew can be filling, but it may make a more complete dinner with beans, lentils, or another protein-rich side. Adding potatoes or serving it with bread or rice also makes the meal heartier.
Vegetable leafy greens stew Vitamins & Minerals
Vitamins
Vitamin K
680µg · 567% DV
Vitamin A
620µg · 69% DV
Vitamin C
38mg · 42% DV
Folate
164µg · 41% DV
Minerals
Manganese
0.96mg · 42% DV
Copper
0.24mg · 27% DV
Iron
4.2mg · 23% DV
Magnesium
94mg · 22% DV
Potassium ⭐
730mg · 21% DV
Sodium
420mg · 18% DV
Vegetable leafy greens stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable leafy greens stew
To burn the 104 calories in 1 serving (medium) (200 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 Vegetable leafy greens stew?
Vegetable leafy greens stew is a flexible home-cooked dish made by simmering leafy vegetables—such as spinach, chard or kale—with other vegetables, often including onion or tomato. There is no single standard recipe or clear place of origin; the greens and seasonings vary with the season and local cooking traditions.
It is usually served warm, either as a simple main dish with bread or grains, or as a vegetable side. A squeeze of lemon or a little olive oil suits it well. The dish provides fibre, vitamin K and folate, while remaining relatively light. For a lighter version, use just enough oil to soften the vegetables and avoid cooking them until completely mushy.
How Nutritious Is Vegetable leafy greens stew?
Nutrient density
Very 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 Vegetable leafy greens 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 leafy greens stew Contain Allergens?
No known major allergens
Which Diets Is Vegetable leafy greens 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 leafy greens stew Fat Profile
SATURATED
0.68g
MONOUNSATURATED
2.8g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
Compare Vegetable leafy greens stew
Foods Similar to Vegetable leafy greens stew
Have another question about Vegetable leafy greens stew?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.