Veg Stew Calories & Nutrition (वेज स्टू)

Veg Stew has 218 calories per 1 katori (145 kcal per 100 g)

South Indian Health Rating: 8/10 Best time: Breakfast
218 kcal

Veg Stew Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Veg Stew broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 145 kcal 7 g 10.2 g 8.4 g
1 katori standard 150 g 218 kcal 10.5 g 15.3 g 12.6 g
1 bowl 200 g 291 kcal 14 g 20.4 g 16.8 g
2 katori 300 g 436 kcal 21 g 30.6 g 25.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Veg Stew to your thali See the total calories of your whole meal.
Nutrition Facts — Veg Stew (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 218 kcal 145 kcal 11%
Protein 10.5 g 7 g 21%
Carbohydrates 15.3 g 10.2 g 5%
Fat 12.6 g 8.4 g 19%
Fiber 4.6 g 3.1 g 18%
Sugar 7.3 g 4.9 g 15%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 10.5 g · 19%
Carbs 15.3 g · 28%
Fat 12.6 g · 52%
Burn it off

Minutes of activity to burn 218 kcal (70 kg adult):

Brisk walking 47 min
Cycling 31 min
Running 23 min
Yoga 62 min

Is Veg Stew good for weight loss?

Yes — a good choice

Veg Stew carries roughly 145 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 3.1 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Veg Stew good for muscle gain?

Mainly an energy food

Veg Stew provides about 7 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 4.8 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Veg Stew

Cook with 1–2 tsp oil per serving — extra oil and cream add calories fast. Pair with dal, curd or paneer to add protein to the meal.

About Veg Stew

Vegetables and paneer simmered in a mild coconut-milk gravy, served with appam.

Frequently asked questions about Veg Stew

1 katori veg stew (150 g) contains approximately 218 calories, along with 10.5 g protein, 15.3 g carbohydrates and 12.6 g fat.

1 katori veg stew (150 g) mein lagbhag 218 calorie aur 10.5 g protein hota hai. Isme 15.3 g carbs aur 12.6 g fat bhi hota hai.

1 कटोरी वेज स्टू (150 ग्राम) में लगभग 218 कैलोरी और 10.5 ग्राम प्रोटीन होता है। इसमें 15.3 ग्राम कार्बोहाइड्रेट और 12.6 ग्राम फैट भी होता है।

100 g of Veg Stew contains about 145 calories, 7 g protein, 10.2 g carbs and 8.4 g fat.

2 katori works out to roughly 436 calories and 21 g of protein in total.

Yes — a good choice. Veg Stew carries roughly 145 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 3.1 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Veg Stew contains about 7 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Veg Stew provides roughly 10.2 g of carbohydrates and 4.9 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Veg Stew is best eaten at breakfast.

For a 70 kg adult, burning the roughly 218 calories in 1 katori veg stew takes brisk walking for about 47 minutes, or cycling for about 31 minutes, or running for about 23 minutes, or yoga for about 62 minutes.

Compare Veg Stew with other foods

Veg Stew vs Masala Dosa Veg Stew vs Dosa Veg Stew vs Idli Veg Stew vs Sambar Veg Stew vs Coconut Chutney

Similar foods in South Indian

Masala Dosa

329 kcal

Dosa

120 kcal

Idli

130 kcal

Sambar

145 kcal

Coconut Chutney

80 kcal

Rava Idli

103 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.