Caruru (Okra Stew)
Calories in Caruru (Okra Stew) are approximately 115 kcal per 100g serving. When tracking your daily intake, knowing how many calories in Caruru (Okra Stew) are present is essential for accurate macro counting. This traditional dish provides 4.2g of protein, 8.5g of carbohydrates, 7.8g of fat, and 3.2g of dietary fiber per 100g portion.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 115 kcal |
| Protein | 4.2 g |
| Carbohydrates | 8.5 g |
| Fat | 7.8 g |
| Fiber | 3.2 g |
| Sodium | 320 mg |
| Cholesterol | 15 mg |
Vitamins and minerals
Caruru is a nutrient-dense dish primarily composed of okra, which is an excellent source of Vitamin C, Vitamin K, and folate. The inclusion of dried shrimp and peanuts often found in authentic recipes significantly boosts the protein content and provides essential minerals like calcium, magnesium, and iron. The high fiber content, specifically mucilage from the okra, plays a crucial role in digestive health and blood sugar regulation. These micronutrients work synergistically to support immune function and bone health, making it more than just a caloric source. The combination of plant-based fiber and high-quality protein from seafood or nuts ensures a balanced profile of essential vitamins and minerals.
Diet impact
Including Caruru in your diet can be highly beneficial for satiety due to its fiber content, which helps control appetite and stabilizes blood glucose levels. For those focused on weight loss, monitoring the portion size is key, as the calories in Caruru (Okra Stew) can add up quickly if served with high-calorie sides. It is a versatile dish that fits well into a balanced diet, providing a good mix of macronutrients that support muscle maintenance and sustained energy levels. Because it is naturally gluten-free and can be made vegan by omitting shrimp, it is an excellent plant-forward option for diverse dietary needs. When consumed in moderation, it supports metabolic health without compromising on flavor or nutritional density.
Preparation variations
The caloric density of Caruru varies significantly based on the preparation method and added fats. While the base okra is low in calories, the traditional addition of dendê oil (palm oil) and peanuts increases the fat content and caloric density. A standard stew typically contains 115 kcal per 100g. If prepared with excessive oil or fried ingredients, the fat content can rise, potentially pushing the caloric value toward 150-180 kcal per 100g. Conversely, reducing the amount of added oils and focusing on the vegetable base can lower the energy density, making it more suitable for calorie-restricted diets.
Frequently asked questions
Does Caruru (Okra Stew) make you fat?
No, Caruru does not inherently cause weight gain. With 115 kcal per 100g, it is a moderate-calorie dish. Weight gain is determined by total caloric surplus, not a single food; within a balanced diet, it does not contribute to fat accumulation.
Can you eat Caruru (Okra Stew) at night?
Yes, you can eat it at night. Its fiber content promotes satiety, which can prevent late-night snacking. Due to the fat content from oils or nuts, it is recommended to consume a moderate portion of about 100g to ensure easy digestion before sleep.
Is Caruru (Okra Stew) healthy?
Yes, it is healthy. It provides 3.2g of fiber, 4.2g of protein, and essential vitamins like Vitamin C and K. However, it can be high in sodium (320mg per 100g), so individuals with hypertension should monitor their total daily intake.