Stew, steamed corn (Navajo): Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Navajo steamed corn stew is a hearty and traditional dish, featuring tender steamed corn kernels often combined with beans, squash, and sometimes meat, creating a comforting and flavorful meal. --- RECIPE --- Servings: 6 Prep Time: 20 minutes Ingredients: - 4 cups fresh or frozen corn kernels - 1 cup cooked pinto beans - 1 cup diced squash (e.g., zucchini or yellow squash) - 1/2 cup diced onion - 2 cloves garlic, minced - 4 cups vegetable or chicken broth - 1/2 lb cooked, diced mutton or beef (optional) - 1 teaspoon salt - 1/2 teaspoon black pepper - 1 tablespoon cooking oil or lard Instructions: 1. Heat oil/lard in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for 1 minute more until fragrant. 2. Stir in corn kernels, cooked pinto beans, diced squash, and cooked meat (if using). 3. Pour in broth, salt, and pepper. Bring to a simmer. 4. Reduce heat to low, cover, and simmer for 20-30 minutes, or until vegetables are tender and flavors have melded. Adjust seasoning as needed. 5. Serve hot.
Per 100g reference serving, Stew, steamed corn (Navajo) provides 112 kcal of energy, 8.82g protein (31% of calories), 10.8g total carbohydrates (38% of calories, including 2.3g dietary fiber and 0.51g sugars), and 3.75g total fat (31% of calories).
Vitamins Profile in Stew, steamed corn (Navajo) (Per 100g)
Track how Stew, steamed corn (Navajo) contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin K (Phylloquinone) | 0.7 µg | 0.6% DV |
| Vitamin B1 (Thiamin) | 0.03 mg | 2.5% DV |
| Vitamin B2 (Riboflavin) | 0.11 mg | 8.5% DV |
| Vitamin B3 (Niacin) | 3.02 mg | 18.9% DV |
| Vitamin B5 (Pantothenic Acid) | 0.4 mg | 8% DV |
| Vitamin B6 (Pyridoxine) | 0.12 mg | 7.1% DV |
| Total Folate (Vitamin B9) | 9 µg | 2.2% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
Minerals & Electrolytes in Stew, steamed corn (Navajo) (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.1 mg | 6.1% DV |
| Calcium (Ca) | 22 mg | 1.7% DV |
| Magnesium (Mg) | 24 mg | 5.7% DV |
| Potassium (K) | 177 mg | 3.8% DV |
| Zinc (Zn) | 1.55 mg | 14.1% DV |
| Selenium (Se) | 5 µg | 9.1% DV |
| Phosphorus (P) | 107 mg | 8.6% DV |
| Copper (Cu) | 0.075 mg | 8.3% DV |
| Manganese (Mn) | 0.102 mg | 4.4% DV |
| Sodium (Na) | 104 mg | 4.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.052 g | 3.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.272 g | 1.9% DV |
| Monounsaturated Fat (MUFA) | 1.5 g | 5% DV |
| Polyunsaturated Fat (PUFA) | 0.392 g | 2% DV |
| Saturated Fat (SFA) | 1.6 g | 8% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Stew, steamed corn (Navajo) contains 112 calories (kcal), 8.82g of protein, 10.8g of carbohydrates (2.3g fiber, 0.51g total sugars), and 3.75g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Stew, steamed corn (Navajo) has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 3.65 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Stew, steamed corn (Navajo): None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
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