1 serving (200 grams) contains 250 calories, 25.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 70.6 mg | 23% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 117.6 mcg | 588% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 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
Source of Calories
About Seafood stir-fry
Seafood stir-fry is a vibrant dish that combines various seafoods like shrimp, scallops, or squid with a mix of colorful vegetables, often flavored with soy sauce, ginger, and garlic. Originating in Asian cuisine, this dish emphasizes light, quick cooking techniques that preserve the freshness of the ingredients. It provides a protein-packed meal rich in omega-3 fatty acids from seafood, alongside essential vitamins and minerals from vegetables such as bell peppers, broccoli, and carrots. Typically low in saturated fats, seafood stir-fry is a nutrient-dense addition to balanced diets and can be tailored to suit different preferences by adjusting sauces and spices.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and brain function.
- High in protein, which aids in muscle repair and growth.
- Contains selenium from seafood, a powerful antioxidant that supports immune health.
- Provides vitamin C from vegetables like bell peppers, boosting skin health and immunity.
- Includes dietary fiber from vegetables, improving digestion and gut health.
Dietary Considerations
Selection and Storage
Store raw seafood in the refrigerator at 0-4°C and cook within 1-2 days of purchase. Leftover stir-fry can be refrigerated in an airtight container for up to 3 days.
Common Questions About Seafood stir-fry Nutrition
Is seafood stir-fry high in protein?
Yes, seafood stir-fry is typically high in protein since it often includes seafood like shrimp, scallops, or fish, which are rich in protein. For instance, a cup of shrimp can provide around 24 grams of protein. The exact content depends on the specific seafood used and portion size.
Can I eat seafood stir-fry on a keto diet?
Seafood stir-fry can fit into a keto diet if prepared without high-carb ingredients like sugary sauces or starchy vegetables (e.g., corn, carrots). Opt for low-carb vegetables like broccoli, zucchini, or bell peppers, and use a keto-friendly sauce, such as coconut aminos instead of traditional soy sauce with added sugar.
What are the health benefits of seafood stir-fry?
Seafood stir-fry offers numerous health benefits due to its nutrient-dense ingredients. Seafood is rich in omega-3 fatty acids, which support heart and brain health, and lean protein for muscle maintenance. Additionally, the vegetables typically included provide fiber, vitamins, and antioxidants, contributing to overall wellness.
What is a recommended portion size for seafood stir-fry?
A standard portion size for seafood stir-fry is about 1 to 1.5 cups per person, depending on your dietary needs. This usually includes 3-4 ounces of seafood and a mix of vegetables. Adjust portion sizes based on individual calorie and protein requirements.
How does seafood stir-fry compare to chicken stir-fry?
Seafood stir-fry is generally lower in fat and slightly lower in calories than chicken stir-fry, depending on the seafood used. For example, shrimp provides about 99 calories and less than 1 gram of fat per 3-ounce serving, while chicken breast has 140 calories and 3 grams of fat per 3 ounces. Both are high in protein, but seafood also has the added benefit of omega-3 fatty acids.
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.
