Vegetable stew. Calorie content per 100 grams in water, with oil, in its own juice. Table

The benefits of stewed vegetables

This cooking method is considered the most gentle. During the process of cooking, baking, blanching and other heat treatment methods, most of the valuable vitamins, minerals and trace elements are lost. Eating stewed vegetables is especially useful for gastritis and gastric ulcers. In addition, this food is recommended for overweight people and diabetics.

Vegetable stew. Calorie content per 100 grams

Stewed vegetables, the calorie content of which depends on the processing method, have the following advantages:

• high content of vitamins, minerals and microelements, especially necessary during the diet;
• cooking without using oil guarantees low calorie content of the dish;
• during heat treatment they do not lose fiber, which helps quickly saturate and cleanse the body;
• Due to the low carbohydrate content, weight loss occurs faster, while the liver is not overloaded.

Harm

Unfortunately, such dishes have not only positive, but also negative sides. As for the disadvantages of stewed dishes, it is, of course, the frequency of use. According to scientists and many doctors, regularly eating thermally processed food leads to a deterioration in intestinal motility, as well as disruption of the gastric microflora.

Another, albeit small, but still significant disadvantage is the energy component of these products. Their caloric content is several times higher than that of raw vegetables. It all depends on the method of preparation and the products that complement them. Adding meat results in an increase in protein and a slight increase in fat. And oils lead to a significant increase in fat and, as a result, the calorie content of the dish.

Another disadvantage of vegetables of this type was established by Scottish scientists. During the experiment, experts discovered that a large amount of acid appears in stewed vegetables. This acid immediately leads to the development of caries, especially in young children with not yet formed tooth enamel.

As scientists have found, the most dangerous for teeth are stewed zucchini, eggplant and paprika. It is difficult to determine whether this is true or just a myth. However, an established fact is a fact and it is up to us to decide whether to believe this information or ignore it.

Fiber in fruits

Fiber is a substance of plant origin that is practically not digested, but, having fulfilled its function in digestion, is excreted by the body. However, this process is not as simple as it might seem at first glance. Passing through the intestines, fiber cleanses it of “food residues,” toxins and excess fat.

Nutritionists agree that you should consume at least 25 grams of dietary fiber daily. To increase the beneficial effects of fiber on the body, it is important to maintain water balance and drink 1.5-2 liters of still water daily.

Stewed vegetables that contain the most fiber per 100 g:

• pumpkin – 5.74 g;
• green beans – 3.4 g;
• carrots – 2.4 g;
• white cabbage – 2.2 g;
• cauliflower – 2.1 g;
• spinach – 1.3 g.

Non-starchy and starchy vegetables

Starchy vegetables contain starch. During digestion, it turns into glucose, the most common form of polysaccharides. Non-starchy vegetables, due to the lack of starch, are especially useful for people who want to lose weight.

The highest percentage of this substance is found in root vegetables and some grain crops, which accumulate nutrients for the growing season of the plant itself and its future shoots. There is an opinion that the record holder for starch content is potatoes, however, this is not entirely true, although it has a fairly high content of the substance (16-18%).

If you include starchy vegetables in your diet, you need to combine them correctly, for example, with green non-starchy fruits, vegetable or animal fats. What you shouldn’t do is serve them together with protein products, sugar, and acids.

Basic rule: one dish - one type of starchy vegetables. Non-starchy vegetables should be the basis of your diet when losing weight. The only thing that nutritionists do not recommend combining this type of product with is milk, as well as sauces, cheese, sour cream and other dairy products.

The classification of vegetables is shown in the table:

Which stewed vegetables are harmful?

Despite all the beneficial qualities recognized by doctors, nutritionists and chefs all over the world, scientists have identified one drawback to their use. As it turned out, stewed and fried vegetables are harmful to teeth. The fact is that during culinary processing the concentration of acids in them increases, which negatively affects the condition of the teeth and leads to caries.

It is better to exclude stewed vegetables, which are low in calories, from the diet:

• zucchini;
• eggplant;
• Bell pepper.

Dentists recommend being more attentive to hygiene issues, especially if a person likes to eat fried eggplants. After eating, be sure to rinse your mouth with warm water. Infectious disease specialists also call for excluding frozen corn from the diet.

Scientists have found that it can cause leaf cutter infection. The bacteria, called Listeria, causes mild intestinal disorders in adults, but for children, the elderly and pregnant women, infection can lead to poisoning and even death. Listeria has been found not only in frozen corn, but also in frozen beans and spinach.

Use in dietary nutrition

Of course, building a menu based on vegetables will help significantly reduce weight, provided that you choose fairly low-calorie solutions and do not dilute your dishes with some mayonnaise, which can easily ruin all your efforts. However, any diet requires the consumption of raw vegetables in the form of salads, so frying also does not guarantee salvation from obesity.

It should be understood that the desire to lose excess weight should not harm your health. What is considered rational is not just a low-calorie diet, but a balanced diet containing proteins, carbohydrates (even carbohydrate-free diets include a small amount of them), as well as fats, which are also necessary for the full functioning of the body.

By giving up all this or not getting enough of the necessary substances, you risk getting a lot of completely unexpected problems with a slim waist, the correction of which will take a lot of time and effort.

When going on a diet, you should also not concentrate on just one or two foods, even if they are low-calorie and promise quick weight loss. No single type of food is capable of providing all the necessary vitamins and minerals, and in the absence of important components in the diet, it will not take long for an unwanted pathology to develop. For this reason, your diet should be varied, and vegetables can be the basis of the diet, but should not be your only food.

If you are watching your figure and prefer healthy and light food, then stewed vegetables, which are low in calories, are perfect for you. This dish is very tasty, rich in useful microelements and vitamins.

List of the most high-calorie fruits

Plant foods that contain the most calories:

• melon. This melon crop, 100 g of which contains approximately 35 kcal, despite the fact that most of its composition is carbohydrates. People suffering from diabetes should completely exclude it from the diet or strictly limit it;
• kohlrabi. The vegetable is high in fiber, which makes it especially beneficial for people with digestive disorders. Fresh kohlrabi contains 42 kcal, but depending on the cooking method, this figure may increase;
• beet. This healthy root vegetable contains 49 kcal. Despite the high content of fiber and vitamins, nutritionists recommend limiting its consumption to people on a diet. The fact is that boiled beets have a high carbohydrate content - 10.8%;
• sweet potato. Boiled fruits contain about 60 kcal. Due to the high amount of sugars, sweet potatoes should not be eaten by people suffering from diabetes and overweight;
• Jerusalem artichoke. Jerusalem artichoke is characterized by a high carbohydrate content - 12%, which is why experts in the field of dietary nutrition strongly do not recommend including it in the diet of people who want to lose weight;
• potato. The number of calories in it directly depends on the method of preparation. Boiled and stewed fruits contain 80 kcal, fried ones - almost 2.5 times more, and potato chips - 6.5 times more;
• corn. The calorie content of boiled corn during heat treatment increases to 110 kcal, and canned corn – to 120 kcal;
• lentils. The high calorie content of the product - 110 kcal - is explained by the significant content of starch and carbohydrates;
• beans. 100 grams of boiled beans contain 123 kcal;
• chickpeas This is the variety of pea with the highest calorie content from the presented list of products - 127 kcal per 100 grams. This figure may increase depending on the cooking method.

The harm and benefits of vegetables

Unlike other food groups, vegetables are quite loyal to any state of the body. They heal rather than cripple, but at the same time they still have some reservations in their use. In particular, eggplants and beans are never eaten raw, potatoes should be limited in daily quantities due to the load on the pancreas, and beets have a laxative effect. And, like any product, there is also individual intolerance to vegetables.

But you can write a whole treatise on the benefits of vegetables, since it is difficult to fit it not only into one sentence, but also into one page. Each of them has pronounced qualities in a certain area, but as a whole, the group of vegetables affects absolutely all body systems, from cardiovascular to reproductive. And a high proportion of fiber is very much appreciated during the process of losing weight and trying to improve digestion, as a result of which one usually turns a blind eye to the calorie content of vegetables, because the positive aspects are much greater than the possible harm from such insignificant numbers.

4.9 out of 5 (7 Votes)

Where are the fewest calories?

Stewed vegetables should undoubtedly be included in the diet, but only paying attention to the calorie content. Most of them saturate the body with fiber, which means that a person will receive the necessary energy and will be able to suppress hunger.

Low calorie foods include:

• carrot. This vegetable is one of the best dietary products. It has a pleasant sweetish taste; it can be added to salads, stewed, boiled and baked. Half a cup of grated carrots contains 30 kcal;
• Bell pepper. Due to the high content of vitamin C, sweet peppers speed up metabolism, burn fat, strengthen the immune system, suppress hunger, while 100 g of product contains no more than 40 kcal;
• cucumber. It is not only the lowest-calorie vegetable (100 g contains 15 kcal), but also perfectly refreshes and tones. It can be used for preparing salads, drinks, cold appetizers;
• tomato. One medium tomato contains just over 20 kcal. Thanks to the acids in its composition, tomato is able to break down fats and carbohydrates. It also contains a lot of fiber, vitamins and microelements, which makes it an indispensable product in dietary nutrition;
• zucchini. This vegetable, like cucumber, has a high water content and a minimum of calories, only 17 kcal per 100 g of product;
• mushrooms. They are a valuable source of protein necessary for the construction of new cells. Therefore, some of their types are recommended to be included in the diet of people on a diet, especially since 100 g of the product contains no more than 50 kcal;
• broccoli. One of the healthiest and lowest-calorie types of vegetables. A serving of steamed broccoli contains just over 30 kcal;
• cauliflower. Very often, nutritionists recommend serving cauliflower as a side dish. One serving of this vegetable contains only 25 kcal;
• pumped cabbage. It is noteworthy that cabbage is one of the few foods containing Omega-3 fatty acids. In addition, due to its low calorie content (30 kcal per 100 g) and high nutritional value, cabbage can be consumed in almost all types of existing diets;
• spinach. 100 g of fresh or 50 g of stewed spinach contains only 21 kcal.
• celery. Celery root is a tasty and healthy product that is equally good both fresh and thermally processed. It is considered one of the best foods for dietary nutrition. There are only 16 calories in 100 grams of celery.
• lettuce leaves. A bunch of green salad contains no more than 10 kcal. Regardless of the variety chosen, the number of calories will be approximately the same.
• asparagus. It contains fiber, vitamins, microelements, while being free of fat and cholesterol. 100 g of product contains only 20 kcal.

How many calories are in vegetables?

A wonderful summer time is coming, which will give us a great opportunity to enrich our diet with healthy vegetables. You can buy them in a store, enjoying the affordable price and excellent quality, or you can grow them in your own garden, enjoying the results of your own labor. The most important thing is that there is such a variety of all kinds of vegetable crops that you can prepare a new dish every day without ever repeating it.

Of course, the calorie content of vegetables will differ.

. The number of calories in vegetables containing starch (potatoes and legumes) will be higher than in “watery” vegetables (tomatoes, cucumbers, etc.). Therefore, their consumption should be limited, for example, you can replace high-calorie dishes with such products (pasta, pastries, fatty meats).

There are so many vegetable crops that it is not possible to consider the calorie content of each of them; for this, there are special tables that will help those for whom scrupulous calorie counting is necessary. We will consider the calorie content of vegetables, the most accessible and often used in the menu of a modern person.

• Potatoes are considered the most high-calorie plant; the calorie content of the vegetable is about 70 kcal, due to the starch it contains. Therefore, if you are aiming to lose weight, it is better to reduce your potato consumption;
• Carrots are a crop rich in fiber, vitamins A and B, iron, it is very nutritious and healthy, and most importantly, the calorie content of the vegetable is only 32 kcal
  ;
• Broccoli is a real storehouse of useful vitamins and microelements; it helps speed up metabolic processes and normalize digestive activity. How many calories are in a vegetable? Only 28 kcal per 100 g!
• Spinach, containing calcium, iron and copper, as well as a large amount of vitamins, can satisfy your hunger without the slightest harm to your figure, because the calorie content of the vegetable is only 22 kcal.
• The appetizing aroma of pumpkin and its fresh taste make this product very popular among those who want to lose weight; the calorie content of the vegetable is 21 kcal per 100 g;
• Few people will eat onions as an independent dish, but adding them as a seasoning can add a piquant taste to even the most bland food. The calorie content of the vegetable is 38 kcal per 100 g.
• Juicy and tasty tomatoes can delight you in almost unlimited quantities, because the number of calories in a vegetable is only 14-19 kcal per 100 g;
• Cucumbers, which have a diuretic effect, can rid the body of excess moisture and saturate it with vitamins and beneficial microelements, while the calorie content of the vegetable is only 10-15 kcal;
• White cabbage is an integral product of a healthy diet, which helps normalize intestinal activity and the digestive system as a whole. The vegetable contains 28 kcal per 100 g.

Negative calorie content of vegetables is a concept that is of great importance for those who want to lose weight.

. This means that there is a group of vegetables for the processing of which the body spends more calories than the crop itself contains. You don’t even have to count how many calories are in vegetables, since almost all of them have negative calories.

Table of calorie content of stewed vegetables per 100 g, BJU

Stewed vegetables, the calorie content of which does not change when stewed without the use of oil, are presented in the table:

Recommended serving sizes. Daily norm

Daily intake of vegetables and fruits: 300-400 g. What is approximately:

• 1 medium apple;
• 1 tomato;
• 2 large apricots;
• 1 banana;
• 1 cucumber;
• 1 carrot;
• a handful of berries;
• 0.5 grapefruit;
• medium sized orange.

This is the minimum norm for an adult and recommended by WHO.

The more fruits, berries and vegetables you eat, the better for your health. The variety in this case is the method of their preparation. It is necessary to include stewed, boiled, steamed vegetables in the diet; they can be added to salads, snacks, soups, side dishes and casseroles. Starchy fruits should not be combined.

Recipes for stewed vegetables with calorie content

Stewed vegetables, the calorie content of which does not increase after heat treatment, must be properly cooked.

To do this, you must follow the rules:

• Vegetables cooked steamed or in a slow cooker retain the maximum amount of nutrients;
• It is important to choose the right cookware. A pan with a thick bottom is best for stewing. Among the manufacturing materials, preference should be given to steel;
• it is advisable to simmer vegetables over low heat under a lid for no more than 40 minutes;
• Before cooking, it is better to finely chop the cabbage; the remaining vegetables can be coarsely chopped;
• It is best to stew vegetables in their own juice, or by adding a little water;
• if only seasonal products are on sale, they can be combined with frozen ones, which should first be defrosted naturally. If you cook exclusively frozen vegetables or add fresh ones to them, defrosting is not required;
• Bay leaf is considered an excellent seasoning for stewed vegetables; you need to add it 10 minutes before the dish is ready.

The time required to cook the vegetables is:

• eggplants and zucchini – 25 minutes;
• cabbage and potatoes – 50-60 minutes;
• onions and carrots – 20 min;
• beets – 30 min.

On the water

Cooking features:

• It’s better to use a deep saucepan or cauldron, so the vegetables will retain their flavor;
• acidic additives, such as lemon juice or tomato, must be added 10 minutes before the end of cooking. If you do this earlier, the total cooking time will increase;
• you need to add seasonings to the dish, since stewing in water makes vegetables tasteless;
• Before cooking, the tomatoes must be doused with boiling water and the skins removed.

To prepare vegetables, you need to take:

• zucchini – 1 pc.;
• tomato – 2 pcs.;
• medium-sized onion – 1 pc.;
• tomato sauce – 2 tbsp. l.;
• water – 400 ml;
• salt – 4 g.

The components are designed for a dish volume of 900 g.
Cooking process:

1. Wash all components using a soft washcloth.
2. Cut the onion into half rings and the zucchini into cubes.
3. Grate the carrots.
4. Place the vegetables in the pan in layers, starting with the onion, then the carrots and zucchini.
5. Cut the tomatoes into slices and place on top of the remaining vegetables.
6. Fill the dish with water and add tomato sauce.
7. Add salt.
8. Start simmering and continue for 30 minutes. over low heat.

The calorie content of such a dish is 20 kcal per 100 g.

With oil in a frying pan

Cooking features:

• the addition of vegetable oil enhances the taste of the finished dish;
• It is better to simmer in olive oil, it does not oxidize compared to vegetable sunflower oil;
• To prevent the oil from releasing carcinogens, it is better to add it at the end of stewing or directly to the plate when serving the dish.

The output volume of the dish is 1.2 kg.
To cook vegetables with butter, you need to take:

• zucchini – 1 pc.;
• eggplant – 1 pc.;
• potatoes – 300 g;
• white cabbage – 500 g;
• onion – 1 medium-sized head;
• water 200-300 ml;
• Sunflower oil – 2 tbsp. l.

Cooking method:

1. Wash the vegetables under running water and peel.
2. Cut the zucchini, eggplant and potatoes into cubes.
3. Shred the cabbage.
4. Cut the onion into half rings.
5. Place the ingredients in a frying pan and add salt to taste.
6. Add water and oil and start simmering.
7. Simmer over low heat for 30 minutes.

Calorie content of 100 g of dish is 57.5 kcal.

In its own juice

Vegetables cooked in their own juice retain their aroma, juiciness and taste.

The cooking features are:

• Tomato paste or juice is suitable as a sauce;
• since with this method of stewing vegetables retain their taste, it is recommended to add a minimum of salt;
• stewed cabbage is often included in a weight loss program because it quickly satisfies hunger;
• Do not add oil while stewing, it will change the taste;
• for cooking, choose a pan with a thick bottom;
• you can add spices: coriander, basil, turmeric, garlic, black pepper;
• Do not stew sausages or sausages with vegetables.

To prepare stewed cabbage in its own juice, you need to take:

• cabbage – 0.5 kg;
• carrots – 2 pcs.;
• onion – 1 pc.;
• tomato paste – 200 ml;
• tomato – 5 pcs.;
• bay leaf and spices;
• water – 0.5 cup.

Instead of cabbage, you can add 1 zucchini and 1 bell pepper. The resulting volume of the dish is 1 kg.

Preparation:

1. Shred the cabbage and leave for 20 minutes. and squeeze out the juice.
2. Cut the tomatoes into cubes, grate the carrots on a fine grater, and cut the onion into half rings.
3. Place the vegetables in a saucepan and add water, add bay leaf.
4. Light the fire and simmer for 20 minutes.
5. Season with tomato paste and spices.
6. Leave the dish to cook on the stove for another 25-30 minutes.

Calorie content of 100 g of the finished product is 50 kcal.

In the oven

Cooking features:

• a minimal amount of liquid is added. Due to the low cooking temperature, vegetables release juice, which, when mixed with water, forms a sauce;
• dishes prepared in this way are easily digested by the body;
• To prevent a crust from forming on the vegetables during stewing, the baking sheet or mold should be tightly covered with foil;
• stewing lasts about 60 minutes.

There are 2 ways to cook vegetables in the oven:

• classical. Vegetables cut into cups are stewed with the addition of water or sour cream or cream. After bringing to a boil, the dish remains to simmer in the oven under the lid;
• breezing. Vegetables are cut into cubes and stewed with the addition of broth. At the end of the cooking process, you need to open the lid so that a crust forms on the dish.

To prepare a side dish of vegetables, you need to take:

• eggplant – 2 pcs.;
• sweet pepper – 4 pcs. (you can take 2 red and 2 yellow);
• onions – 2 pcs.;
• cabbage – 0.5 kg;
• oil - if necessary;
• salt, spices and garlic to taste.

Water is not used in this recipe because the vegetables will produce juice without it. The resulting volume of the finished dish is 1.3 kg.

Preparation:

1. Wash the vegetables and dry with a towel.
2. Peel by cutting off the stems of the eggplants and scooping out the seeds from the peppers.
3. Cut all foods into cubes except garlic. It can be cut in half or into thin slices.
4. Preheat the oven to 180°C.
5. Place the vegetables on a baking sheet and sprinkle with spices and, if desired, drizzle with oil.
6. Cook the dish for a maximum of 60 minutes, check readiness after 40 minutes. If the vegetables become soft, then enough time has passed.

The calorie content of 100 g of the finished dish is 40 kcal.

In a slow cooker

Cooking features:

• when selecting the “Stewing” program, the device cooks vegetables at temperatures up to 90 °C, which means it does not destroy beneficial substances;
• Vegetables that take longer to cook should be cut into smaller cubes to speed up the process, and those that cook faster should be cut into larger cubes. For example, beets need 2 times more time than potatoes, which means that when cooking them together they need to be cut into cubes 2 times smaller than potatoes;
• if potatoes are stewed with other vegetables, it is better to salt the dish after the end of the program, otherwise the root vegetable will take longer to cook;
• The finished dish can be sprinkled with finely grated cheese, it will add aroma and a special taste.

To prepare stewed vegetables in a slow cooker, you need to take:

• zucchini – 0.5 kg or 2 pcs.;
• carrots – 2 pcs.;
• tomato – 5 pcs. medium size;
• onion – 1 pc.;
• sweet pepper – 2 pcs.;
• water – 100 ml;
• tomato juice or paste – 200 ml;
• salt and spices.

Optionally you can add:

• beans – 200 g;
• potatoes – 7 pcs.

The volume of the finished dish is 1.5 kg.

Step-by-step preparation:

1. Cut the vegetables into cubes, and the onions and peppers into half rings.
2. Place all components in the multicooker bowl, close the lid and steam release valve.
3. Select the “Extinguishing” program and set the time to 40-60 minutes.
4. After notifying the end of cooking, open the lid and carefully stir the dish with a flat spoon so as not to turn it into a homogeneous mass.

Calorie content per 100 g of finished dish is 60 kcal.

Stewed vegetables should be an integral part of the human diet. Their calorie content remains virtually unchanged during the cooking process, and long-term simmering at low temperatures allows them to preserve nutrients and taste.

Calorie content of zucchini stewed with vegetables

Based on different recipes, you can set the average calorie content of stewed zucchini with vegetables to 40-60 kcal. However, this indicator may well deviate in one direction or the other, depending on the composition of the dish.

So, when adding components such as potatoes, vegetable oil and beans, the energy content of zucchini will increase.

Let's look at the most popular dishes with stewed zucchini - and find out their calorie content.

In culinary archives and collections there are a lot of different options for how to cook stewed zucchini. The calorie content of each dish, as we were able to verify, directly depends on both the composition and the cooking technique. But basically all the recipes are based on the classic stew recipes that we gave above.

4 out of 5

Wanting to get rid of excess weight, we, one way or another, approach the issue of a balanced diet. How to supply the body with the necessary substances and satisfy the feeling of hunger without harming your figure? The best way out in this situation would be to enrich your diet with vegetables, the calorie content of which is so low that many do not even waste time counting it.

In addition, British scientists were able to establish that the more vegetables a person eats, the more satisfied he is with life. Do you want to be slim and happy? Then regularly use a variety of vegetables in your menu, and the result will not take long to arrive. Very soon you will feel that your health has improved, and your body has begun to lose excess weight.