Cratox AI
Reviewed by Cratox Nutrition Team · Updated August 13, 2026

Stew, vegetable vs Soup, HEALTHY CHOICE Garden Vegetable Soup, canned: nutrition compared

Nutrient (per 100 g)Stew, vegetableSoup, HEALTHY CHOICE Garden Vegetable Soup, canned
Calories47 kcal51 kcal
Protein1.4 g2.1 g
Carbohydrates10.1 g10 g
Fat0.2 g0.2 g
Fibre2.1 g1.9 g
Sugar2.5 g2.1 g
Sodium296 mg195 mg

All values per 100 g. Source: USDA FoodData Central.

stew vegetable
🍲

Stew, vegetable

🔥 47 Calories
💪 1.4g Protein
⚡ 10.1g Carbohydrates
🥑 0.2g Fat

Stew, vegetable provides 47 kcal per 100 g, with 1.4 g of protein, 10.1 g of carbohydrates and 0.2 g of fat. 1 cup of Stew, vegetable (255 g) provides about 120 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Soups & Broths
Stew, vegetable
Energy density
Light
47 kcal per 100g
Macro energy profile
Carb-led
12% Protein · 85% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 20 · GL 2
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

47
kcal/100g
Protein
1.4g
Carbohydrates
10.1g
Fat
0.2g
Glycemic Index:
20

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories47 kcal
Protein1.4 g
Carbohydrates10.1 g
Fat0.2 g
Fiber2.1 g
Sugar2.5 g
Sodium296 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup255 g120 kcal
100 g100 g47 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
47 kcal
Protein
1.4 g
Carbohydrates
10.1 g
Fat
0.2 g
Fiber
2.1 g
Sugar
2.5 g
Sodium
296 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Stew, vegetable

Vegetable stew is a hearty and nutritious dish made by simmering a variety of vegetables together, often with the addition of herbs and spices for flavor. This dish has roots in many cultures around the world, often reflecting the local produce and culinary traditions. Vegetable stews are popular in Mediterranean, Asian, and American cuisines, serving as a comforting and wholesome meal option.

Nutritionally, vegetable stew is low in calories while being rich in vitamins, minerals, and dietary fiber. With only 47 calories per 100 grams, it is an excellent choice for those looking to maintain or lose weight. This dish provides essential nutrients such as protein, carbohydrates, and dietary fiber, making it a well-rounded addition to meals. Vegetable stew can be served as a main course or a side dish and is versatile enough to be paired with grains, legumes, or proteins for a complete meal.

Health Benefits

Supports weight management due to low calorie content.
Rich in dietary fiber, promoting digestive health.
Provides a variety of vitamins and minerals for overall health.
Low in fat, making it heart-healthy.
Contains antioxidants that may reduce inflammation.
May help lower blood pressure due to potassium content.
Supports immune function with high vitamin content.
Enhances skin health through the intake of various vitamins.
Can improve satiety levels, reducing overall food intake.
Offers versatility in meal planning, suitable for various diets.

Recommended Food Pairings

🥗
Quinoa - adds protein and makes it a complete meal.
🥗
Brown rice - provides complex carbohydrates for energy.
🥗
Tofu - enhances protein content and adds creaminess.
🥗
Whole grain bread - perfect for dipping and adds fiber.
🥗
Leafy greens - boosts nutrient density and flavor.

How to Consume

Serving size
1 medium cup (approximately 150g)
Frequency
3-4 times per week
  • •Pair with whole grains for a balanced meal.
  • •Use fresh herbs to enhance flavor without added calories.
  • •Add beans or lentils for extra protein and fiber.
  • •Serve hot or cold, depending on preference.
  • •Experiment with different vegetables for varied nutrients.

Selection & Storage

How to choose:

  • ✓Select vibrant, firm vegetables without blemishes.
  • ✓Choose seasonal vegetables for the best flavor and nutrition.
  • ✓Ensure that leafy greens are crisp and not wilted.
  • ✓Look for organic options when possible to reduce pesticide exposure.
Storage
Store in a cool, dry place, ideally in the refrigerator at 4°C (39°F).
Shelf life
5-7 days refrigerated; 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with certain allergies (e.g., to specific vegetables) should avoid.
  • ⚠️Some may experience digestive discomfort from high fiber content if consumed excessively.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber.
  • ⚠️Be cautious with added salt to maintain low sodium levels.

Frequently Asked Questions

How many calories does Stew, vegetable have?

Vegetable stew contains approximately 47 calories per 100 grams, making it a low-calorie option suitable for weight management.

Is Stew, vegetable healthy?

Yes, vegetable stew is healthy as it is low in calories, rich in vitamins and minerals, and high in dietary fiber, which supports digestive health.

How should Stew, vegetable be stored?

Store vegetable stew in an airtight container in the refrigerator for up to 5-7 days or freeze for up to 3 months to maintain quality.

What are the benefits of eating Stew, vegetable?

Eating vegetable stew provides numerous benefits, including improved digestion, enhanced nutrient intake, and support for weight management due to its low calorie and high fiber content.

How much Stew, vegetable can I eat per day?

You can enjoy vegetable stew as part of your daily diet, with a recommended serving size of about 1 medium cup (150g) a few times a week.

How many calories are in 1 cup of Stew, vegetable (255 g)?

1 cup of Stew, vegetable (255 g) has about 120 kcal — 3.6 g protein, 25.8 g carbohydrates and 0.5 g fat (calculated from the USDA values per 100 g).

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