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Low-calorie, fiber-rich tart rhubarb stew with vitamin C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Wild rhubarb stew (180 g) has 68 calories. That works out to 38 calories per 100 g. It contains 13 g of carbs, 2 g of protein, 0.7 g of fat and 4.1 g of fiber. Its 32.4 µg of Vitamin K covers 27% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
68
KCAL / 180G
Carbs
13g
· 5% DV
Protein
2g
· 4% DV
Fat
0.7g
· 1% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 4.1 g | 15% |
| Protein | 2 g | 4% |
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 serving (medium) | 180 g | 68 kcal |
| 1 tablespoon (shredded) | 20 g | 8 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (chopped) | 140 g | 53 kcal |
| ½ piece (half) | 150 g | 57 kcal |
| 1 serving (large) | 250 g | 95 kcal |
| 1 piece (whole) | 300 g | 114 kcal |
Calculated from 38 calories per 100 g.
Wild rhubarb stew is made mainly with chopped wild rhubarb stalks, which are cooked until tender. Onion and oil are common additions, while some regional recipes include tomato paste, meat, or egg; there is no single fixed recipe.
No. Wild rhubarb stew in eastern Turkey is typically made with ışkın, or Rheum ribes, while garden rhubarb is usually Rheum rhabarbarum. Both have tart stalks, but they are different plants and are not interchangeable by name.
No, wild rhubarb stew is made from the stalks, not the leaves. Rhubarb leaves can contain high levels of oxalic acid, so discard them and use only correctly identified, edible stalks.
Often, yes: remove any tough, stringy outer fibers from the wild rhubarb stalks before cooking. Thin, tender stalks may need little trimming, but washing and checking each stalk helps keep unpleasant fibers out of the finished stew.
Wild rhubarb stew tastes tart, with a mild vegetal flavor from the stalks. Onion adds sweetness as it cooks, so the result is usually savory and tangy rather than dessert-like; the exact sharpness varies with the stalks and recipe.
Yes, wild rhubarb stew is often made without meat. Cook the chopped stalks with onion, oil, and a little water until tender; you can add tomato paste for a deeper savory flavor, but it is optional.
Wild rhubarb stew is associated with eastern Turkey, where wild rhubarb stalks are gathered in spring. It is especially familiar in regional cooking around places such as Van, Bitlis, and Hakkâri, with household recipes varying locally.
To make wild rhubarb stew less tart, cook the onion until soft and sweet before adding the stalks, and avoid using more stalks than the recipe calls for. Taste as it cooks; a small amount of sweetener is optional, not essential.
Wild rhubarb stew turns mushy when the stalks are cooked for too long or cut very small. Add them after any meat or onions are mostly cooked, then simmer just until tender and stop stirring vigorously.
Yes, wild rhubarb stew can be eaten cold, though it is more commonly served warm as a savory dish. Chill leftovers promptly and stir them before serving, since the sauce may thicken as it cools.
Vitamins
Vitamin K
32.4µg · 27% DV
Vitamin C
12.6mg · 14% DV
B2
0.05mg · 4% DV
Folate
14.4µg · 4% DV
Minerals
Calcium
148mg · 15% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Manganese
0.22mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 68 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.
Wild rhubarb stew is made with the tart stems of wild rhubarb, a spring plant gathered in parts of eastern Turkey and neighbouring regions. The stems are trimmed and chopped, then simmered—often with onion; some local versions include egg or meat.
Its bright sourness softens as it cooks, leaving tender pieces in a simple, spoonable stew. In its home region it is served warm, often with bread or yoghurt alongside, though recipes vary from household to household. At 38 calories per 100 g, it is a light dish with some fibre. A spoonful of plain yoghurt can mellow the tang, while adding egg makes the meal more filling.
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.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.11g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.