Calories in Stew, mutton, corn, squash (Navajo)
Generic food Other Foods
Stew, mutton, corn, squash (Navajo) contains 103 kcal per 100 g. A 1 serving (303 g) provides about 312 kcal.
Roughly 38% of its calories come from fat, with 34% from protein and 28% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in american indian/alaska native foods on FoodFactly, where the median is 140 kcal per 100 g across 165 foods.
100 g provides 48% of the Daily Value for Vitamin B12, 17% of the Daily Value for zinc and 15% of the Daily Value for selenium.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 103 kcal | |
| Total fat M | 4.3 g | 6% |
| Saturated fat C | 1.7 g | 9% |
| Cholesterol M | 43 mg | 14% |
| Sodium M | 49 mg | 2% |
| Total carbohydrates C | 7.3 g | 3% |
| Dietary fiber M | 1.7 g | 6% |
| Total sugars M | 0.61 g | |
| Protein M | 8.6 g | 17% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin E M | 0.37 mg | 2% |
| Vitamin K M | 1.8 µg | 2% |
| Thiamin (B1) M | 0.03 mg | 3% |
| Riboflavin (B2) M | 0.11 mg | 8% |
| Niacin (B3) M | 2 mg | 13% |
| Pantothenic acid (B5) M | 0.27 mg | 5% |
| Vitamin B6 M | 0.11 mg | 6% |
| Folate (B9) M | 18 µg | 5% |
| Vitamin B12 M | 1.2 µg | 48% |
| Calcium M | 38 mg | 3% |
| Iron M | 1.2 mg | 7% |
| Magnesium M | 21 mg | 5% |
| Phosphorus M | 111 mg | 9% |
| Potassium M | 199 mg | 4% |
| Zinc M | 1.9 mg | 17% |
| Copper M | 0.063 mg | 7% |
| Manganese M | 0.087 mg | 4% |
| Selenium M | 8.4 µg | 15% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 34%
- Carbohydrates 28%
- Fat 38%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein8.6 gbelow the median for american indian/alaska native foods (median 11.7 g)
- Fiber1.7 gabove the median for american indian/alaska native foods (median 1.5 g)
- Sugars0.61 gabove the median for american indian/alaska native foods (median 0.21 g)
- Fat4.3 gabove the median for american indian/alaska native foods (median 3.2 g)
- Saturated fat1.7 gabove the median for american indian/alaska native foods (median 0.97 g)
- Sodium49 mgbelow the median for american indian/alaska native foods (median 52 mg)
- Protein per 100 kcal8.4 gprotein density, useful for comparing foods with different calorie levels
- Water76.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.7 g |
|---|---|
| Polyunsaturated fat C | 0.38 g |
Sugars and starch (6)
| Sucrose M | 0.25 g |
|---|---|
| Glucose M | 0.18 g |
| Fructose M | 0.18 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.057 g |
|---|---|
| Threonine M | 0.31 g |
| Isoleucine M | 0.34 g |
| Leucine M | 0.68 g |
| Lysine M | 0.56 g |
| Methionine M | 0.21 g |
| Cystine M | 0.09 g |
| Phenylalanine M | 0.33 g |
| Tyrosine M | 0.23 g |
| Valine M | 0.39 g |
| Arginine M | 0.47 g |
| Histidine M | 0.22 g |
| Alanine M | 0.55 g |
| Aspartic acid M | 0.68 g |
| Glutamic acid M | 1.2 g |
| Glycine M | 0.55 g |
| Proline M | 0.47 g |
| Serine M | 0.31 g |
Individual fatty acids (23)
| ALA (omega-3, 18:3 n-3) M | 0.054 g |
|---|---|
| Linoleic acid (omega-6, 18:2) M | 0.31 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.083 g |
| SFA 16:0 M | 0.87 g |
| SFA 18:0 M | 0.69 g |
| SFA 20:0 M | 0.007 g |
| MUFA 18:1 M | 1.6 g |
| PUFA 18:3 M | 0.062 g |
| PUFA 20:4 M | 0.011 g |
| SFA 22:0 M | 0.006 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.068 g |
| MUFA 20:1 M | 0.011 g |
| SFA 15:0 M | 0.017 g |
| SFA 17:0 M | 0.059 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0.008 g |
| MUFA 17:1 M | 0.029 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (8)
| Retinol M | 0 µg |
|---|---|
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (6)
| Water M | 76.1 g |
|---|---|
| Ash M | 3.6 g |
| Energy C | 430 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folate, food M | 18 µg |
Other forms of Stew
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Stew, steamed corn (Navajo) Cooked | 112 | 8.8 g | 10.8 g | 3.8 g |
| Stew, dumpling with mutton (Navajo) | 101 | 8.7 g | 8 g | 3.8 g |
| Stew, hominy with mutton (Navajo) | 83 | 6.7 g | 9.4 g | 2.1 g |
| Stew, moose (Alaska Native) | 55 | 6.6 g | 6 g | 0.5 g |
| Stew, pinto bean and hominy, badufsuki (Hopi) | 32 | 1.4 g | 5.4 g | 0.54 g |
| Stew, fish | 46 | 7.6 g | 2.8 g | 0.42 g |
| Stew, pork | 109 | 8.4 g | 6.3 g | 5.4 g |
| Stew, pork, with pasta | 133 | 9.4 g | 10.8 g | 5.6 g |
| Stew, beef, canned Canned | 100 | 5 g | 6.5 g | 6 g |
| Stew, beef | 107 | 8.8 g | 6.3 g | 5.1 g |
| Stew, beef, with pasta | 132 | 9.8 g | 10.8 g | 5.2 g |
| Stew, lamb | 117 | 8.2 g | 6.3 g | 6.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Acorn stew (Apache) | 95 | 6.8 g | 9.2 g | 3.5 g |
| Fish, whitefish, broad, liver (Alaska Native) | 104 | 11 g | 5.1 g | 4.4 g |
| Soup, fish, homemade (Alaska Native) | 72 | 7.4 g | 5.6 g | 2.2 g |
| Fish, herring eggs, Pacific, plain (Alaska Native) | 74 | 9.6 g | 4.5 g | 1.9 g |
| Cheese sauce, for use with vegetables | 120 | 4.7 g | 9.6 g | 6.8 g |
| Fish, devilfish, meat (Alaska Native) | 97 | 11.7 g | 0 g | 5.3 g |
| Fish, herring eggs on giant kelp, Pacific (Alaska Native) | 63 | 11.3 g | 2.6 g | 0.8 g |
| Oopah (tunicate), whole animal (Alaska Native) | 67 | 11.7 g | 0 g | 2.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in stew?
100 g of stew has 103 kcal. 1 serving (303 g): about 312 kcal.
How much protein is in stew?
Stew contains 8.6 g of protein per 100 g (17% of the 50 g Daily Value), or 26.1 g in 1 serving (303 g). About 34% of its calories come from protein. Compared with other american indian/alaska native foods, that is below the median (median 11.7 g).
How many carbs are in stew?
Stew has 7.3 g of total carbohydrates per 100 g, including 1.7 g of fiber and 0.61 g of sugars.
How much fat is in stew?
Stew contains 4.3 g of fat per 100 g, of which 1.7 g is saturated (9% of the Daily Value).
What vitamins and minerals does stew contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (48% DV), zinc (17% DV), selenium (15% DV) and Niacin (B3) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in stew?
100 g contains 49 mg of sodium, 2% of the 2,300 mg Daily Value.
Does stew have the same nutrition not specified and cooked?
No. Per 100 g, stew, mutton, corn, squash (Navajo) has 103 kcal, while stew, steamed corn (Navajo) has 112 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168044. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.