Cauliflower stir fry

Vegetable

Item Rating: 81/100

1 serving (150 grams) contains 100 calories, 3.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		158.7
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.6 mg	8%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍞 Low carbs

Source of Calories

Fat: 71 cal (46.2%)

Protein: 19 cal (12.5%)

Carbs: 63 cal (41.3%)

About Cauliflower stir fry

Cauliflower stir fry is a versatile dish that originates from Asian cuisine but has become popular worldwide for its simplicity and adaptability. The main ingredient, cauliflower, is a cruciferous vegetable known for its low-calorie content and high nutritional profile. It is rich in fiber, vitamins C and K, and antioxidants, making it a nutrient-dense base. Paired with various fresh vegetables, spices, and stir-fry sauces, this dish provides a colorful and balanced meal. Typically prepared in a wok or large skillet, cauliflower stir fry is quick to cook and can easily be adjusted for vegans, vegetarians, or omnivores based on ingredient choices. Its light yet flavorful nature makes it a staple in health-conscious cooking.

Health Benefits

• Rich in vitamin C, which supports immune health and helps the body repair tissues.
• Contains vitamin K, crucial for bone health and blood clotting processes.
• High in fiber, promoting gut health and aiding digestion.
• Provides antioxidants such as glucosinolates and isothiocyanates, which help reduce inflammation and promote cell health.
• Low in calories and carbohydrates, making it ideal for weight management and those on low-carb diets.

Dietary Considerations

Allergens: Contains soy (if soy sauce is used), sesame (if sesame oil or seeds are included)

Suitable for: Vegan, vegetarian, gluten-free (if tamari or coconut aminos are used)

Not suitable for: Soy-free diets (if soy sauce is included), nut-free diets (if garnished with nuts)

Selection and Storage

Store raw cauliflower in the refrigerator in a loose plastic bag or perforated container to maintain freshness. Cooked stir fry should be refrigerated in an airtight container and consumed within 3-4 days.

Common Questions About Cauliflower stir fry Nutrition

Is cauliflower stir fry high in protein?

Cauliflower stir fry is not particularly high in protein, as cauliflower contains only about 2 grams of protein per cup (107 grams). However, the protein content can be increased by adding ingredients like tofu, tempeh, or chicken.

Can I eat cauliflower stir fry on a keto diet?

Yes, cauliflower stir fry is an excellent choice for a keto diet. Cauliflower is low in carbs with only about 5 grams of carbohydrates per cup (107 grams), making it a popular low-carb vegetable base. Ensure any added sauces or toppings are also keto-friendly to keep it compliant.

What are the health benefits of cauliflower stir fry?

Cauliflower stir fry provides several health benefits due to its high vitamin C content (around 77% of the daily recommended intake per cup) and fiber (2.1 grams per cup). It is also low in calories, supports digestion, and contains antioxidants that may reduce inflammation.

What is the recommended portion size for cauliflower stir fry?

A typical portion size for cauliflower stir fry is around 1 to 1.5 cups, which contains approximately 25-40 calories depending on the additional ingredients. You can adjust the serving size based on your dietary needs and whether it is served as a main dish or side.

How does cauliflower stir fry compare to rice stir fry?

Cauliflower stir fry is lower in calories and carbohydrates compared to rice stir fry. For example, 1 cup of cauliflower rice has about 25 calories and 5 grams of carbs, whereas white rice has around 206 calories and 45 grams of carbs per cup. Cauliflower is a lighter, nutrient-rich alternative ideal for low-carb or grain-free diets.

Data Sources & Scientific References