Brussels Stoemp with Carrots & Leeks
Quick answer
A medium portion of Brussels Stoemp with Carrots & Leeks (180 g) contains 207 kcal, with 27 g of net carbohydrates and 4 g of protein. Its glycemic index is 60 (Medium) for how fast it raises blood sugar, while its glycemic load per portion is 16.2 (Medium) for its actual effect.
- Carbs32 g59.1%
- Protein4 g7.3%
- Fat8.1 g33.6%
- Fibre5 g
Percentages of total energy (calories)
Stoemp is the comfort food of Brussels and Belgium: mashed potato mixed with a large amount of boiled vegetables and butter, especially leeks, carrots and cabbage. It is smarter than plain mashed potato, because the vegetables dilute the starch in every bite and add fibre, and the butter slows digestion a little. Our team estimates its glycemic index at about 60 (medium), compared with a high GI for mashed potato on its own. A large portion still pushes up the glycemic load (16.2 for 180 g, which is medium), so eat it alongside grilled meat or fish and a salad rather than as the main part of the meal.
💡 Smart Nutritional Guidance
Consumption advice
A moderate portion (180 g, about 207 kcal).
Best preparation methods
Use more vegetables (leek, carrot, cauliflower) than potato, boil the potatoes in their skins and let them cool before mashing, and serve with grilled meat or fish and a green salad.
Important Nutritional Note
Its glycemic load is medium, so people with diabetes should not go over the portion and should skip extras such as fried sausages or rich gravy.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (180 g) |
|---|---|---|
| Calories | 115 kcal | 207 kcal |
| Protein | 2.2 g | 4 g |
| Carbohydrate | 17.8 g | 32 g |
| Available carbohydrate | 15 g | 27 g |
| Fat | 4.5 g | 8.1 g |
| Dietary fibre | 2.8 g | 5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Soups & home-cooked dishes with a glycemic index (25), it ranks 24 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Brussels Stoemp with Carrots & Leeks good for weight loss?
It can fit a balanced plan with portion control: a 180 g portion gives 207 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Brussels Stoemp with Carrots & Leeks affect blood sugar?
Its glycemic index is 60 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 180 g portion has a glycemic load of 16.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Brussels Stoemp with Carrots & Leeks?
A typical 180 g portion of Brussels Stoemp with Carrots & Leeks provides about 207 kcal, 4 g protein, 32 g carbohydrate, 8.1 g fat and 5 g fibre.
How can I eat Belgian stoemp safely if I have insulin resistance?
Make it about 70% vegetables (leek, cauliflower, carrot) and only 30% potato, and boil the potatoes, then chill them in the fridge before mashing and reheating, so some "resistant starch" forms that slightly softens the rise in blood sugar.
Is it good for children and athletes?
Yes, it is a good energy and nutrient meal, with beta-carotene from the carrots and vitamin C and potassium from the potatoes and vegetables, and it is easy to digest and popular.
Is milk added?
The traditional recipe uses the vegetable cooking water, butter, nutmeg and a little milk, and lactose-free milk works just as well.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by Dr. Wassim Habib · Last reviewed 21 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.