1 serving (250 grams) contains 350 calories, 20.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
331.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 28.4 mg | 9% | |
| Sodium | 757.1 mg | 32% | |
| Total Carbohydrates | 42.6 g | 15% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 11.4 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.3 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 378.5 mg | 8% | |
* 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
Source of Calories
About Mongolian stir fry
Mongolian Stir Fry is a savory dish originating from Asian cuisine, specifically influenced by Chinese and Mongolian flavors. Traditionally, it combines marinated protein (such as beef, chicken, or tofu) with a colorful assortment of stir-fried vegetables like bell peppers, onions, broccoli, and carrots, all seasoned with a rich, slightly sweet soy-based sauce. It is often served over rice or noodles. Nutritionally, this dish can be a well-rounded meal, offering protein, fiber, vitamins (like A and C), and minerals (including iron and potassium). The calorie and nutrient composition can vary depending on the ingredients used, but it typically provides a balanced ratio of macronutrients, especially if prepared with minimal oil and added sugar.
Health Benefits
- Rich in antioxidants from vegetables like broccoli and bell peppers, which provide vitamins C and A for immune support.
- Provides a high-quality protein source, essential for muscle repair and overall growth, if using lean meats, tofu, or legumes.
- Contains dietary fiber from vegetables, which supports digestive health and helps maintain stable blood sugar levels.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet to maintain the texture and flavor of the vegetables.
Common Questions About Mongolian stir fry Nutrition
Is Mongolian Stir Fry high in protein?
The protein content in Mongolian Stir Fry largely depends on the choice of protein added, such as beef, chicken, or tofu. For example, a serving with 3 ounces of beef can contain approximately 22 grams of protein. Vegetarian versions with tofu typically have around 10-15 grams of protein per serving.
Can I eat Mongolian Stir Fry on a keto diet?
Mongolian Stir Fry can be adapted for a keto diet by using low-carb vegetables like broccoli, zucchini, and bell peppers while avoiding starchy additions like noodles or carrots. Ensure that the sauce has minimal sugar or uses keto-friendly substitutes like stevia or erythritol.
What are the health benefits or concerns associated with Mongolian Stir Fry?
Mongolian Stir Fry can be a nutritious meal with its variety of vegetables providing fiber, vitamins A and C, and antioxidants. However, pre-made sauces may contain high amounts of sugar or sodium, so it's best to prepare the sauce at home to control these levels.
What is the recommended serving size for Mongolian Stir Fry?
A typical serving size for Mongolian Stir Fry is about 1 to 1.5 cups, which includes proteins, vegetables, and sauce. This portion generally contains 300-400 calories, though this varies based on the ingredients and cooking methods used.
How does Mongolian Stir Fry compare to Chinese stir-fry in terms of flavor and preparation?
Mongolian Stir Fry typically has a sweeter and less savory sauce compared to traditional Chinese stir-fry, which often includes soy sauce, garlic, and ginger. Mongolian sauces may contain more sugar and hoisin sauce, whereas Chinese stir-fry emphasizes balance with umami-rich soy and oyster sauces.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
