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Mallow stew with olive oil Calories
Fiber-rich vegetable stew with olive oil
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mallow stew with olive oil (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 10.1 g of carbs, 3.2 g of protein, 9.2 g of fat and 5.8 g of fiber. Its 297 µg of Vitamin K covers 248% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mallow stew with olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
10.1g
· 4% DV
Protein
3.2g
· 6% DV
Fat
9.2g
· 12% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 9% · Fat 61%
Mallow stew with olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 5.8 g | 21% |
| Protein | 3.2 g | 6% |
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 Serving of Mallow stew with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (grated) | 20 g | 16 kcal |
| 1 piece (half) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 120 g | 94 kcal |
| 1 cup (whole) | 170 g | 133 kcal |
| 1 piece (whole) | 180 g | 140 kcal |
| 1 serving (large) | 260 g | 203 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Mallow stew with olive oil
What is mallow stew with olive oil?
Mallow stew with olive oil is a vegetable dish made by cooking mallow leaves with olive oil, often alongside onion and sometimes tomato. Recipes vary: some include rice or bulgur, while others keep the greens as the main ingredient.
What does mallow stew with olive oil taste like?
Mallow stew with olive oil has a mild, earthy green flavor, softened by the olive oil. Lemon or tomato can make it tangier, and the leaves may give the stew a slightly slippery texture when cooked.
How do you prepare mallow leaves for mallow stew with olive oil?
For mallow stew with olive oil, rinse the leaves thoroughly in several changes of water to remove grit, then drain and chop them. Remove tough stems. Only use foraged mallow if you can identify the plant reliably and know it has not been exposed to contaminants.
Why is mallow stew with olive oil slippery?
Mallow stew with olive oil can feel slippery because mallow leaves naturally contain mucilage, a gel-forming substance. That texture is normal in freshly cooked mallow and is not by itself a sign that the stew has spoiled.
Do you add rice to mallow stew with olive oil?
Rice is optional in mallow stew with olive oil. Some recipes add rice, and others use bulgur or cook the mallow without either. If you include a grain, allow enough liquid and cooking time for it to soften.
How is mallow stew with olive oil served?
Mallow stew with olive oil can be served warm or chilled, often with bread, yogurt, or a simple side salad. If the stew already contains rice or bulgur, a lighter side can complement it without making the meal too heavy.
Can you use lemon in mallow stew with olive oil?
Yes, lemon works well in mallow stew with olive oil, though it is not essential to every recipe. Add a squeeze during cooking or at the table to brighten the mild greens, starting with a little so the lemon does not overpower them.
How long does mallow stew with olive oil last in the fridge?
Mallow stew with olive oil keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left out for an extended time.
Can you freeze mallow stew with olive oil?
Yes, you can freeze mallow stew with olive oil in airtight, portion-sized containers. The leaves may become softer or more watery after thawing, so freezing is best when texture matters less than convenience. Thaw it in the refrigerator and reheat thoroughly.
Can you substitute spinach for mallow in mallow stew with olive oil?
Yes, spinach can stand in for mallow in mallow stew with olive oil, but the result will not have quite the same earthy flavor or naturally slippery texture. Spinach usually cooks faster, so add it later and avoid overcooking it.
Mallow stew with olive oil Vitamins & Minerals
Vitamins
Vitamin K
297µg · 248% DV
Vitamin A
378µg · 42% DV
Vitamin C
25.2mg · 28% DV
Vitamin E
3.42mg · 23% DV
Minerals
Manganese
0.76mg · 33% DV
Calcium
207mg · 21% DV
Iron
3.42mg · 19% DV
Magnesium
76mg · 18% DV
Potassium ⭐
576mg · 17% DV
Sodium
378mg · 16% DV
Mallow stew with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mallow stew with olive oil
To burn the 140 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.
What is Mallow stew with olive oil?
Mallow stew with olive oil is a home-style dish of tender mallow leaves cooked with olive oil and usually onion; some versions also include tomato. Mallow grows wild in parts of the Mediterranean and is also sold as a leafy green. Cooking softens its gentle, earthy flavour and gives the leaves a characteristically silky texture. Serve it warm or at room temperature, with bread as a light meal or alongside other dishes; it also works well as part of a Mediterranean-style spread. It supplies fibre, with 3.2 g per 100 g, while the olive oil makes it more substantial than plain greens. Use a measured pour of oil for a lighter serving.
How Nutritious Is Mallow stew with olive oil?
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 Mallow stew with olive oil 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 Mallow stew with olive oil Contain Allergens?
No known major allergens
Which Diets Is Mallow stew with olive oil 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
Mallow stew with olive oil Fat Profile
SATURATED
1.3g
MONOUNSATURATED
6.21g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.