Mushroom stir fry

Dinner

Item Rating: 73/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		11.0 g	14%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		630.9 mg	27%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	4.7 g
protein		6.3 g	12%
Vitamin D		15.8 mcg	79%
Calcium		31.5 mg	2%
Iron		1.6 mg	8%
Potassium		473.2 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 sugar

Source of Calories

Fat: 99 cal (52.8%)

Protein: 25 cal (13.4%)

Carbs: 63 cal (33.7%)

About Mushroom stir fry

Mushroom stir fry is a savory dish that typically features mushrooms sautéed with vegetables and a protein source in a flavorful sauce. Originating from East and Southeast Asian cuisines, it embraces the quick-cooking stir fry method that preserves the nutrients and textures of the ingredients. Mushrooms, the star ingredient, are low in calories and fat but rich in antioxidants, particularly selenium and ergothioneine, which contribute to cellular health. They also provide dietary fiber, B vitamins (notably riboflavin and niacin), and vitamin D when exposed to sunlight. Combined with colorful vegetables and lean proteins, this dish is a nutrient-dense option suitable for various diets, offering a balance of carbohydrates, protein, and healthy fats. Its versatility allows it to fit into everyday meals or specialty diets with ease.

Health Benefits

• Supports immune health thanks to selenium, which is abundant in mushrooms and acts as an antioxidant.
• Aids energy production with B vitamins like riboflavin and niacin present in mushrooms, essential for metabolic functions.
• Promotes digestive health with dietary fiber from mushrooms and accompanying vegetables, supporting regular bowel movements.

Dietary Considerations

Allergens: Contains soy (if soy sauce is used), gluten (if soy sauce or other gluten-containing sauces are used)

Suitable for: Vegetarian, vegan, gluten-free (if gluten-free soy sauce is used)

Not suitable for: Low-fiber diets (due to mushroom and vegetable content), fungal allergies (sensitive to mushrooms)

Selection and Storage

Store fresh mushrooms in a paper bag within the refrigerator to prolong freshness and prevent moisture buildup. Consume within 5-7 days or cook promptly for stir frying.

Common Questions About Mushroom stir fry Nutrition

Is Mushroom Stir Fry high in protein?

Mushroom Stir Fry is not particularly high in protein as mushrooms themselves contain about 3 grams of protein per 100 grams. However, the protein content can be increased by adding tofu, tempeh, or a protein-rich sauce to the stir fry.

Can I eat Mushroom Stir Fry on a keto diet?

Yes, Mushroom Stir Fry can be keto-friendly as mushrooms are low in carbs, with only about 2-3 grams of net carbs per 100 grams. Ensure that the sauce used does not contain added sugars or high-carb thickeners to keep it keto-compliant.

What are the health benefits of Mushroom Stir Fry?

Mushroom Stir Fry is rich in vitamins and minerals like B vitamins, selenium, and antioxidants, which support immune health and energy metabolism. Mushrooms are also low in calories and high in fiber, making it a good choice for weight management and digestive health.

What is the recommended portion size for Mushroom Stir Fry?

A standard portion size for Mushroom Stir Fry is around 1 to 1.5 cups per person, providing roughly 100-150 calories depending on the ingredients used. This amount works well as a side or can be increased if served as a main dish.

How does Mushroom Stir Fry compare to other vegetable stir fries?

Mushroom Stir Fry is lower in carbs and calories compared to options like broccoli or zucchini stir fries, making it suitable for low-carb diets. The unique earthy flavor of mushrooms also provides a umami depth that sets it apart as a base for various stir fry combinations.

Data Sources & Scientific References