How many calories are in plain rice and stew?
1 plate with stew and meat (about 400 g) of plain rice and stew has about 590 calories. Boiled white rice served with a tomato-based stew, usually with chicken, beef, fish or egg. One of the most common home and chop bar meals in Ghana.
Also called white rice and stew, rice and stew, rice and tomato stew, rice and chicken stew.
- Protein
- 18 g · 12%
- Carbs
- 85 g · 57%
- Fat
- 20 g · 30%
- Fibre
- 3 g
- Sodium
- 850 mg
- Glycaemic impact
- Medium
What it does well
- Easy to control portions because rice and stew are separate
- Meat, fish or egg in the stew adds protein
- Tomatoes and onions add flavour and some vitamins
Worth watching
- Stews are often cooked with a lot of oil
- Stock cubes raise the sodium
- Large rice portions add up quickly
How to make it lighter
- Spoon the stew so excess oil stays in the pot
- Fill a quarter of the plate with rice, a quarter with protein and half with vegetables
- Add boiled eggs, beans or extra fish for more protein
- Use one stock cube instead of several, or try fresh herbs and spices
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 plain rice and stew
Questions people ask
How many calories are in rice and stew?
A 400 g plate of white rice with tomato stew and meat has roughly 590 calories. The oil in the stew and the rice portion make the biggest difference.
Is rice and stew good for weight loss?
It can be, with a smaller rice portion, a lighter-oil stew and extra vegetables. Tracking a few meals helps you see what portion works for your goals.
Is plain rice and stew okay for people with high blood pressure?
The stew can be high in salt, at around 850 mg sodium per plate in our estimate. Using fewer stock cubes and less salt helps, and a doctor or dietitian can give advice for your situation.
Eating plain rice and stew today?
Snap your plate and Dunu estimates your actual portion, not a textbook one.