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Zucchini and Brussels sprouts stew Calories
Fiber-rich, low-calorie vegetable stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini and Brussels sprouts stew (220 g) has 92 calories. That works out to 42 calories per 100 g. It contains 15 g of carbs, 4.2 g of protein, 3.1 g of fat and 5.7 g of fiber. Its 171.6 µg of Vitamin K covers 143% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini and Brussels sprouts stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
92
KCAL / 220G
Carbs
15g
· 5% DV
Protein
4.2g
· 8% DV
Fat
3.1g
· 4% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 16% · Fat 27%
Zucchini and Brussels sprouts stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 5.7 g | 20% |
| Protein | 4.2 g | 8% |
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 Zucchini and Brussels sprouts stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 92 kcal |
| 1 tablespoon (mini) | 18 g | 8 kcal |
| 4 tablespoon (small) | 72 g | 30 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (medium) | 180 g | 76 kcal |
| ½ piece (half) | 210 g | 88 kcal |
| 1 serving (large) | 300 g | 126 kcal |
| 1 piece (whole) | 420 g | 176 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Zucchini and Brussels sprouts stew
How do you make zucchini and Brussels sprouts stew?
To make zucchini and Brussels sprouts stew, cook the sprouts in a little oil and liquid until they begin to soften, then add the zucchini. Adding zucchini later helps it keep its shape instead of turning mushy.
Is zucchini and Brussels sprouts stew more like soup or a thick stew?
Zucchini and Brussels sprouts stew is usually served as a chunky vegetable dish, not a smooth soup. Use only enough broth or water to cook the vegetables; add more if you want a soupier consistency.
How should you prepare Brussels sprouts for zucchini and Brussels sprouts stew?
Trim the stem ends and remove any damaged outer leaves before adding Brussels sprouts to the stew. Halve larger sprouts so they cook more evenly, and leave small ones whole if you want them to hold their shape.
How do you stop zucchini from getting mushy in zucchini and Brussels sprouts stew?
Add zucchini after the Brussels sprouts have started to soften, and avoid stirring the stew vigorously. Cut the zucchini into larger pieces and stop cooking when it is tender but still holds its shape.
Can you add tomatoes to zucchini and Brussels sprouts stew?
Yes, tomatoes work well in zucchini and Brussels sprouts stew, adding moisture and a tangy flavor. Add chopped or grated tomato while the sprouts are cooking, then put in the zucchini later so it does not overcook.
Can you roast the Brussels sprouts before adding them to zucchini and Brussels sprouts stew?
Yes, roasting the Brussels sprouts first gives zucchini and Brussels sprouts stew a deeper, lightly browned flavor. Roast them until just tender, then add them near the end of cooking so they do not become too soft.
What herbs go well in zucchini and Brussels sprouts stew?
Thyme, parsley, and dill all suit zucchini and Brussels sprouts stew. Thyme adds an earthy note while parsley or dill tastes fresher; add tender herbs near the end so their flavor stays noticeable.
What should you serve with zucchini and Brussels sprouts stew?
Serve zucchini and Brussels sprouts stew with crusty bread, rice, or a grain such as bulgur to make the meal more substantial. A spoonful of yogurt on the side also works well if you want a cool contrast.
How long does zucchini and Brussels sprouts stew keep in the fridge?
Keep zucchini and Brussels sprouts stew in a covered container in the refrigerator and eat it within 3–4 days. Reheat only the portion you plan to serve, until it is hot throughout.
Can you freeze zucchini and Brussels sprouts stew?
Yes, you can freeze zucchini and Brussels sprouts stew, but the zucchini may turn softer and release water after thawing. Freeze it in portions, thaw it in the refrigerator, then reheat gently and stir off excess liquid.
Zucchini and Brussels sprouts stew Vitamins & Minerals
Vitamins
Vitamin K
171.6µg · 143% DV
Vitamin C
70.4mg · 78% DV
Folate
92.4µg · 23% DV
B6
0.31mg · 18% DV
Minerals
Manganese
0.44mg · 19% DV
Potassium ⭐
638mg · 19% DV
Sodium
396mg · 17% DV
Copper
0.15mg · 17% DV
Zucchini and Brussels sprouts stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini and Brussels sprouts stew
To burn the 92 calories in 1 serving (medium) (220 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 Zucchini and Brussels sprouts stew?
Zucchini and Brussels sprouts stew brings together tender zucchini and compact Brussels sprouts in a gently cooked vegetable dish. There is no single traditional origin implied by the name; it fits the home-style approach of simmering seasonal vegetables, often with onion, tomato and olive oil. The exact seasoning and sauce can vary from kitchen to kitchen.
Zucchini turns soft and mild, while the sprouts keep a firmer bite and add a gently cabbage-like flavour. Serve it warm as a light main or as a vegetable side, with bread, grains or a spoonful of plant-based yogurt. It provides fibre and has 42 calories per 100 g, making it a useful choice when you want a lighter, vegetable-focused meal. For a more filling plate, pair it with beans or lentils.
How Nutritious Is Zucchini and Brussels sprouts stew?
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 Zucchini and Brussels sprouts 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 Zucchini and Brussels sprouts stew Contain Allergens?
No known major allergens
Which Diets Is Zucchini and Brussels sprouts stew 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
Zucchini and Brussels sprouts stew Fat Profile
SATURATED
0.44g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.73g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.