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Vegetable wot Calories
Spiced Ethiopian vegetable stew
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable wot (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 25.9 g of carbs, 5.8 g of protein, 11.5 g of fat and 7 g of fiber. Its 444 µg of Vitamin A covers 49% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Vegetable wot Nutrition Facts
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
25.9g
· 9% DV
Protein
5.8g
· 12% DV
Fat
11.5g
· 15% 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 45% · Protein 10% · Fat 45%
Vegetable wot nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 25.9 g | 9% |
| Fiber | 7 g | 25% |
| Protein | 5.8 g | 12% |
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 Cup of Vegetable wot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 221 kcal |
| 1 tablespoon (chopped) | 18 g | 17 kcal |
| 1 piece (small) | 60 g | 55 kcal |
| 100 g | 100 g | 92 kcal |
| ½ cup (small) | 120 g | 110 kcal |
| 1 serving (small) | 180 g | 166 kcal |
| 1 serving (large) | 300 g | 276 kcal |
| 1.5 cup (large) | 360 g | 331 kcal |
| 2 cup (extra large) | 480 g | 442 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Vegetable wot
What does “wot” mean in vegetable wot?
“Wot” (also spelled “wat”) means a stew or sauce in Ethiopian cuisine. Vegetable wot is a spiced vegetable stew, commonly served with injera, the fermented flatbread used to scoop it up.
What vegetables are usually used in vegetable wot?
Vegetable wot commonly includes onions and a mix of vegetables such as potatoes, carrots, and cabbage. The exact combination varies by recipe and season, so there is no single fixed vegetable list.
Is vegetable wot spicy?
Vegetable wot can be spicy because many recipes use berbere, an Ethiopian spice blend that often contains chili. Its heat varies, so a milder version can be made with less berbere.
How is vegetable wot traditionally served?
Vegetable wot is traditionally served on or alongside injera. Diners tear off pieces of the soft, tangy flatbread to scoop up the stew; rice or another bread can be used when injera is unavailable.
Does vegetable wot contain lentils?
Usually, vegetable wot is centered on vegetables rather than lentils. Ethiopian lentil stew is commonly called misir wot, though individual recipes may vary or combine ingredients.
How is vegetable wot different from atakilt wat?
Vegetable wot is a broad name for Ethiopian vegetable stews, while atakilt wat commonly refers to a cabbage, potato, and carrot dish seasoned with spices such as turmeric and ginger. The names and recipes can vary between cooks.
Can you make vegetable wot without berbere?
Yes, you can make vegetable wot without berbere, though the flavor will differ from the traditional version. Try chili, paprika, cumin, and ginger to create a warm, spiced stew, adjusting the chili to taste.
Can vegetable wot be made ahead of time?
Yes, vegetable wot can be made ahead and refrigerated in a covered container for about three to four days. Reheat it thoroughly before serving; the vegetables may soften a little as the flavors meld.
Can you freeze vegetable wot?
Yes, vegetable wot freezes well, although potatoes may become softer after thawing. Cool it, divide it into airtight portions, and thaw it in the refrigerator before reheating.
Can vegetable wot be served without injera?
Yes, vegetable wot can be served without injera. Rice, flatbread, or another bread works as an alternative, although injera's tangy flavor and soft texture are the traditional pairing.
Vegetable wot Vitamins & Minerals
Vitamins
Vitamin A
444µg · 49% DV
Vitamin K
43.2µg · 36% DV
Vitamin C
27.6mg · 31% DV
B6
0.34mg · 20% DV
Minerals
Manganese
0.58mg · 25% DV
Sodium
576mg · 25% DV
Copper
0.22mg · 24% DV
Potassium ⭐
612mg · 18% DV
Vegetable wot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable wot
To burn the 221 calories in 1 cup (medium) (240 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 wot?
Vegetable wot is an Ethiopian stew made by simmering a changing mix of vegetables with onions, garlic and spices, often including berbere. The vegetables and exact seasoning vary by cook, but they soften into a richly flavoured, gently saucy dish.
In Ethiopia, it is commonly served with injera, a tangy, fermented flatbread used to scoop up the stew. Elsewhere, it also works well with rice or flatbread, either as a main or alongside other dishes. Vegetable wot provides fibre and carbohydrates, with 2.9 g of fibre per 100 g. For a lighter version, use a modest amount of oil and let the vegetables and spices carry the flavour.
How Nutritious Is Vegetable wot?
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 Vegetable wot 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 wot Contain Allergens?
No known major allergens
Which Diets Is Vegetable wot 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 wot Fat Profile
SATURATED
2.16g
MONOUNSATURATED
5.04g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 9.1:1
Above the ideal 4:1 (9.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.