How many calories are in garden egg stew?
1 serving (about 250 g) of garden egg stew has about 260 calories. A stew made from mashed garden eggs, tomatoes, onions and pepper, often with fish or eggs. Eaten with ampesi, rice or kenkey.
Also called eggplant stew, garden egg sauce, nyaadowa.
- Protein
- 12 g · 19%
- Carbs
- 12 g · 19%
- Fat
- 18 g · 63%
- Fibre
- 6 g
- Sodium
- 700 mg
- Glycaemic impact
- Low
What it does well
- Garden eggs add fibre and volume
- Fish or eggs add protein
- Low in carbohydrate
Worth watching
- Oil can make it calorie-dense
- Salted fish and stock cubes add sodium
How to make it lighter
- Use less oil and more garden eggs
- Add fresh fish or boiled eggs
- Use fewer stock cubes and more fresh herbs
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.
Often eaten with garden egg stew
Questions people ask
How many calories are in garden egg stew?
About 260 calories for a 250 g serving with fish. Oil quantity is the biggest variable.
Is garden egg stew good for weight loss?
Garden eggs are low in calories and high in fibre, which helps you feel full. Use less oil to keep it lighter.
Is garden egg stew good for diabetics?
It is low in carbohydrate, which makes it a good partner for starchy foods. Keep the starch portion moderate and check with a dietitian or doctor.
Guides
- ConditionsDiabetes-Friendly Ghanaian Meals: What to KnowLiving with diabetes in Ghana? Learn how to build balanced, blood sugar-friendly plates with local foods, portions and smart pairings.
- ConditionsCutting Salt and Stock Cubes for Healthier Blood PressurePractical ways to cut salt and stock cubes in Ghanaian cooking without losing flavour, to support healthier blood pressure for the whole family.
- HabitsMeal Prep the Ghanaian WaySave time and eat better with Ghanaian meal prep. Batch-cook stews, soups and beans, store them safely and build quick, balanced meals all week.
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