Vegetarian stew nutrition facts
Per 1 cup · 247 g
of a 2,000 cal day
- Protein42g55% of calories
- Carbs17g23% of calories
- Fat7.4g22% of calories
- ✓ Protein-dense
- ✓ Cholesterol free
At a glance
One serving of Vegetarian stew (1 cup, 247 g) has 304 calories, with 42 g of protein, 17 g of carbohydrates and 7.4 g of fat. Most of its energy comes from protein (55% of calories). It is high in protein (84% DV), thiamine (144% DV) and riboflavin (b2) (114% DV). Keep an eye on sodium, which provides 43% of the daily value.
High in
20%+ of the daily value
- Protein84%
- Thiamine144%
- Riboflavin (B2)114%
- Niacin185%
- Vitamin B6209%
- Folate (B9)64%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin A13%
Watch
20%+ of the daily value
- Sodium43%
Vitamins & minerals
Amounts for 1 cup (247 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 116 μg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 2 mg | 144% |
| Riboflavin (B2) | 1 mg | 114% |
| Niacin | 30 mg | 185% |
| Vitamin B6 | 3 mg | 209% |
| Folate (B9) | 254 μg | 64% |
| Vitamin B12 | 5 μg | 226% |
| Choline | 148 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 77 mg | 8% |
| Iron | 3 mg | 40% |
| Potassium | 296 mg | 6% |
| Magnesium | 314 mg | 75% |
| Phosphorus | 543 mg | 78% |
| Zinc | 3 mg | 25% |
| Copper | 2 mg | 178% |
| Selenium | 1 μg | 2% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 1,391 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 225 cal
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- 140 cal
Plantstrong Organic Split Pea & Vegetable Stew1 cup−164 cal - 🥜180 calHeyday Golden Butternut Lentil Stew1 cup−124 cal
- 304 calIdeal Nutrition Vegan Bean Stew1 mealsame cal
- 200 calThrive Market Organic Lentil & Quinoa Stew1 container−104 cal
Burning 304 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Vegetarian stew?
One serving of Vegetarian stew (1 cup) has 304 calories, which works out to 123 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Vegetarian stew high in protein?
Yes. It has 42 g of protein per serving, and 55% of its calories come from protein (14 g of protein per 100 calories).
Is Vegetarian stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegetarian stew?
988 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegetarian stew?
3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
