Keto Pork & Kohlrabi Stew⏱ 130 min total

Keto Pork & Kohlrabi Stew

Per 1 serving · 432 g · 14 ingredients

Calories
432
22%
of a 2,000 cal day
  • Protein
    24g
    22% of calories
  • Carbs
    10g
    9% of calories
  • Fat
    33g
    69% of calories
Portion

At a glance

One serving of Keto Pork & Kohlrabi Stew (432 g) has 432 calories, with 24 g of protein, 10 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (48% DV), Vitamin A (22% DV) and Vitamin C (77% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 73% and 79% of the daily value.

Per 100 g
100cal
low energy density
Protein per 100 cal
5.6g
Net carbs
6g
carbs minus fiber
Fiber
4.3g
5.3 g sugar

High in

20%+ of the daily value

  • Protein48%
  • Vitamin A22%
  • Vitamin C77%
  • Thiamine72%
  • Riboflavin (B2)46%
  • Niacin29%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin D16%
  • Vitamin E10%
  • Folate (B9)13%
  • Potassium19%
  • Magnesium13%

Watch

20%+ of the daily value

  • Sodium42%
  • Saturated fat73%
  • Cholesterol79%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 120 min
  1. 1

    Separate egg yolks from the whites and set aside. Save egg whites for another recipe.

  2. 2

    Using a paper towel, pat dry the pork and season with salt and pepper from both sides. Cut into medium-large chunks, about 1 - 1 ½ inch (2-4 cm) thick.

  3. 3

    Grease a large heavy-bottom pot or Dutch oven with ghee and heat over a medium-high heat. Once hot, add the pork. Add the spices: paprika, onion powder, caraway and allspice. Cook over a medium-high heat for a few minutes, until browned from all sides. Then, pour in the broth and bring to a boil. Once boiling, reduce the heat to low and cover with a lid. Cook for 1 hour and 15 minutes or until the pork is tender. Check every 20 minutes and add water if needed.

  4. 4

    Meanwhile, peel and slice the kohlrabi into ½ inch (1 cm) pieces. Once the pork is tender, add the kohlrabi slices and cover with a lid. Cook until tender, for about 30 minutes.

  5. 5

    Slice the zucchini into ½ inch (1 cm) pieces. After the kohlrabi has been cooked for 30 minutes, add the zucchini slices to the pot and cook for another 10 minutes.

  6. 6

    Finally, prepare the creamy egg mix for thickening the sauce. Whisk all the egg yolks with heavy cream. When the zucchini is tender, slowly pour in the egg & cream mix wile stirring. Cook for about a minute and then, turn off the heat. Season with more salt and pepper to taste. Add freshly chopped parsley or chives. Serve warm or let it chill and refrigerate for up to 5 days or freeze it in batches and store for up to 3 months.

Vitamins & minerals

Amounts for 1 serving (432 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A201 μg
22%
Vitamin C69 mg
77%
Vitamin D2 μg
16%
Vitamin E2 mg
10%
Vitamin K6 μg
5%
Thiamine1 mg
72%
Riboflavin (B2)1 mg
46%
Niacin5 mg
29%
Vitamin B61 mg
46%
Folate (B9)53 μg
13%
Vitamin B121 μg
45%
Pantothenic acid2 mg
30%
Choline178 mg
32%

Minerals

NutrientAmount% Daily Value
Calcium89 mg
9%
Iron2 mg
31%
Potassium882 mg
19%
Magnesium55 mg
13%
Phosphorus327 mg
47%
Zinc3 mg
31%
Copper0.3 mg
34%
Manganese0.3 mg
11%
Selenium36 μg
65%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene4 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene323 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol136 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 432 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 82min
    Walking (3.5 mph)
  • 52min
    Cycling (moderate)
  • 36min
    Running (6 mph)
  • 61min
    Swimming laps

Common questions

How many calories are in Keto Pork & Kohlrabi Stew?

One serving of Keto Pork & Kohlrabi Stew (1 serving) has 432 calories, which works out to 100 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Keto Pork & Kohlrabi Stew high in protein?

It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Keto Pork & Kohlrabi Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Keto Pork & Kohlrabi Stew?

974 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Keto Pork & Kohlrabi Stew?

5.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all