Mashed Yam and Beans Stew calories & nutrition
Mashed Yam and Beans Stew contains 498 calories per serving (25% of a 2,000 kcal daily diet), with 16g fat, 79g carbs, and 11g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Mashed Yam and Beans Stew?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Yam | 200 g | 236 | 0.6 | 55.2 | 3 |
| Brown Beans | 100 g | 116 | 0.5 | 21 | 8 |
| Palm Oil | 15 ml | 135 | 15 | 0 | 0 |
| Onion | 20 g | 8 | 0 | 1.8 | 0.2 |
| Bell Pepper | 10 g | 3 | 0 | 0.7 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Yam · Brown Beans · Palm Oil · Onion · Bell Pepper
How does Mashed Yam and Beans Stew compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Airline Beef Stew with Mashed Potatoes | 420g | 645 | 34g | +147 kcal, more protein |
| BBQ Ribs with Mashed Potatoes | 470g | 865 | 53g | +367 kcal, more protein |
| BBQ Ribs with Mashed Potatoes and Corn | 539g | 900 | 46g | +402 kcal, more protein |
| Beef and Vegetable Stew with Mashed Potatoes | 380g | 425 | 25g | -73 kcal, more protein |
Frequently Asked Questions
Is Mashed Yam and Beans Stew healthy?
Yes. With 11g of protein and only 79g of carbs, Mashed Yam and Beans Stew is a nutritious meal. At 144 kcal/100 g, it has low energy density — filling without excessive calories.
Is Mashed Yam and Beans Stew good for weight loss?
At 498 calories per serving, Mashed Yam and Beans Stew is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Mashed Yam and Beans Stew?
One serving contains 11g of protein, which is about 11% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Mashed Yam and Beans Stew?
- Macro split: fat 29%, carbs 63%, protein 8%
- Energy density: 144 kcal/100 g (low)
- Top calorie contributors: Yam, Palm Oil, Brown Beans
How long does it take to burn off Mashed Yam and Beans Stew?
- Jogging: ~57 min
- Cycling: ~66 min
- Walking: ~122 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Mashed Yam and Beans Stew?
- kcal: 25% of daily intake
- Fat: 23% of daily intake
- Carb: 39% of daily intake
- Protein: 11% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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