Chicken stew is a nutrient-rich meal that can be as simple as broth, chicken, potatoes and carrots, or it can be chock full of other ingredients such as beans, pasta and a variety of vegetables. It offers complete protein, dietary fiber, calcium, iron, vitamin C and a big dose of vitamin A.
Definition
The nutritional information is based on a recipe for chicken stew that consists of 28 oz. chicken broth, ¼ tsp. garlic powder, 1/8 tsp. ground black pepper, 2 medium carrots, 1 large potato, ½ cup uncooked long grain white rice and 2 cups cooked chicken breast. The recipe serves four, but nutritional values are for a single serving.
Basic Nutrition
A bowl of chicken stew has 291 calories, 37.4 g of carbohydrates and 3 g of dietary fiber. An excellent source of complete protein, it has 26.9 g, which is 54 percent of the recommended daily value (DV) based on a 2,000-calorie diet.
Fats
Chicken stew has 3 g of total fat, including 0.8 g of saturated fat and 59.5 mg of cholesterol. The remaining fat content consists of healthier monounsaturated (1 g) and polyunsaturated (0.7 g) fats. It also supplies essential fatty acids: 4 percent to 6 percent of the adequate intake for omega-3 (0.7 mg) and 3 percent to 4.5 percent of omega-6 (0.54 mg).
Vitamins
This stew is a great source of the vitamin A that's essential for eye health, as well as niacin, which is needed for healthy skin, proper function of the nervous system and energy production. Chicken stew contains 5,112 international units of vitamin A (102 percent DV) and 12.8 mg of niacin (64 percent DV).
You'll get a healthy dose of vitamin C from a bowl of chicken stew (21.1 mg, or 35 percent DV). It also provides four nutrients that help reduce the risk of cardiovascular disease: vitamin B6 (0.7 mg, or 36 percent); vitamin B12 (0.3 mcg, or 5 percent DV); folate (68.8 mcg, or 17 percent DV); and choline (73.8 mg or 17 percent DV).
Minerals
Chicken stew supplies all the essential dietary minerals, but is an especially good source of selenium. It has 23.1 mcg of selenium, which is 33 percent of the recommended daily value of a mineral that helps regulate thyroid hormones and is essential for normal growth and development. It also provides the potassium (709 mg) needed to maintain nerve transmission, muscle contraction and heart function. You'll get 25 percent DV of phosphorus (253 mg) and manganese (0.5 mg). Phosphorus is critical for bone health, and manganese serves several roles: It's an antioxidant in the mitochondria of cells, and it's needed for metabolism of carbohydrates, amino acids and cholesterol. Be aware that chicken stew contains salt in the form of 388 mg of sodium.
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