⏱ 35 min total

Shrimp and Feta Stew

Name: Shrimp and Feta Stew
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ⅛ medium Onion; ½ cloves, minced Garlic; ¼ cup Tomatoes; ⅛ cup Water; 1 fl oz White wine; ⅛ tsp, ground Oregano; ⅛ tsp Salt; 4 oz Shrimp; ¼ oz Feta cheese; ½ tbsp Parsley

Per 1 serving · 261 g · 11 ingredients

Calories

172

9%
of a 2,000 cal day

Protein
17g
46% of calories
Carbs
6.2g
17% of calories
Fat
6.2g
37% of calories

Portion

✓ Protein-dense

At a glance

One serving of Shrimp and Feta Stew (261 g) has 172 calories, with 17 g of protein, 6.2 g of carbohydrates and 6.2 g of fat. Most of its energy comes from protein (46% of calories). It is high in protein (35% DV), Vitamin K (31% DV) and thiamine (30% DV). Keep an eye on sodium and cholesterol, which provide 47% and 50% of the daily value.

Per 100 g

66cal

low energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

1.6g

2.7 g sugar

High in

20%+ of the daily value

Protein35%
Vitamin K31%
Thiamine30%
Vitamin B628%
Vitamin B1258%
Phosphorus46%

Good source of

10–19% of the daily value

Vitamin A10%
Vitamin C13%
Vitamin E16%
Niacin16%
Pantothenic acid11%
Choline18%

Watch

20%+ of the daily value

Sodium47%
Cholesterol50%

Ingredients

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

Directions

Prep 15 minCook 20 min

1
Heat the olive oil in a large nonstick skillet over medium heat.
2
Sauté the chopped onion for about 5 minutes until soft. Add the minced garlic and cook for 1 more minute.
3
Add the diced tomatoes, water, wine, oregano, and salt to the skillet. Cook for 10 minutes, stirring occasionally, until the mixture thickens.
4
Add the shrimp to the skillet and cook for 2-3 minutes until just cooked through.
5
Stir in the crumbled feta cheese and chopped parsley. Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (261 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	90 μg	10%
Vitamin C	12 mg	13%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	16%
Vitamin K	37 μg	31%
Thiamine	0.4 mg	30%
Riboflavin (B2)	0.1 mg	8%
Niacin	3 mg	16%
Vitamin B6	0.4 mg	28%
Folate (B9)	35 μg	9%
Vitamin B12	1 μg	58%
Pantothenic acid	1 mg	11%
Choline	99 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	131 mg	13%
Iron	1 mg	12%
Potassium	308 mg	7%
Magnesium	39 mg	9%
Phosphorus	324 mg	46%
Zinc	1 mg	14%
Copper	0.2 mg	26%
Manganese	0.2 mg	7%
Selenium	35 μg	64%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	246 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	63 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,522 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	0.5 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	70 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	0.1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 172 calories

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

33min
Walking (3.5 mph)
21min
Cycling (moderate)
14min
Running (6 mph)
24min
Swimming laps

Common questions

How many calories are in Shrimp and Feta Stew?

One serving of Shrimp and Feta Stew (1 serving) has 172 calories, which works out to 66 calories per 100 g. That is about 8.6% of a 2,000-calorie day.

Is Shrimp and Feta Stew high in protein?

Yes. It has 17 g of protein per serving, and 46% of its calories come from protein (10 g of protein per 100 calories).

Is Shrimp and Feta Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Shrimp and Feta Stew?

1070 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Shrimp and Feta Stew?

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

Nutrition Facts

Serving size1 serving (261 g)

Calories172

% Daily Value*

Total fat 6.2g	8%
Saturated fat 1.9g	9%
Trans fat 0g
Cholesterol 149mg	50%
Sodium 1,070mg	47%
Total carbohydrate 6.2g	2%
Dietary fiber 1.6g	6%
Total sugars 2.7g
Protein 17g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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