Stir-fried mixed vegetables

Vegetable

Item Rating: 81/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 6.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	6.3 g	22%
	Sugars	7.9 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
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

Source of Calories

Fat: 85 cal (42.8%)

Protein: 19 cal (9.6%)

Carbs: 95 cal (47.6%)

About Stir-fried mixed vegetables

Stir-fried mixed vegetables is a dish commonly associated with Asian cuisines but widely enjoyed globally for its versatility and healthiness. The dish typically includes a variety of vegetables such as broccoli, bell peppers, carrots, snap peas, and mushrooms, which are lightly cooked in a small amount of oil, often flavored with garlic, ginger, and soy sauce. Nutritionally, stir-frying helps to preserve the vitamins, minerals, and fiber present in the vegetables. This preparation method is also low in calories when minimal oil is used, making it a healthy choice rich in antioxidants, vitamin C, vitamin A, and essential minerals like potassium and magnesium.

Health Benefits

• Rich in vitamin C, which supports immune function and collagen production.
• High in dietary fiber, aiding digestion and promoting a healthy gut microbiome.
• Contains potassium, a mineral essential for healthy blood pressure regulation.
• Provides beta-carotene (from carrots or bell peppers), which is converted to vitamin A for eye health.
• Low in saturated fats, contributing to cardiovascular well-being.

Dietary Considerations

Allergens: Contains soy (if soy sauce is used)

Suitable for: Vegan, vegetarian, gluten-free (if tamari is substituted for soy sauce)

Not suitable for: Low-fodmap (garlic and onions may trigger symptoms for some individuals)

Selection and Storage

Store unused, cooked stir-fry in an airtight container in the fridge for up to 3 days. Reheat using a skillet or wok to maintain texture; avoid microwaving to prevent sogginess.

Common Questions About Stir-fried mixed vegetables Nutrition

What is the nutritional content of stir-fried mixed vegetables?

The nutritional content of stir-fried mixed vegetables can vary based on the ingredients used, but on average, a one-cup serving contains around 75-120 calories, 3 grams of protein, and 4-7 grams of fiber. They are rich in vitamins like A and C, antioxidants, and potassium, making them a nutrient-dense, low-calorie option.

Can I eat stir-fried mixed vegetables on a keto diet?

It depends on the vegetables used. If you use low-carb vegetables like spinach, zucchini, and bell peppers and avoid higher-carb options like carrots and peas, stir-fried mixed vegetables can be keto-friendly. To keep them keto, use oils like olive or avocado instead of sugary sauces or high-carb flavorings.

What are the health benefits of stir-fried mixed vegetables?

Stir-fried mixed vegetables provide numerous health benefits, including improving digestion through their high fiber content, boosting immunity with antioxidants and vitamins, and supporting heart health with potassium. However, using excessive oil or high-sodium sauces can add unnecessary fats and sodium, so moderation is important.

How much stir-fried mixed vegetables should I serve per meal?

A standard serving size is about 1 to 1.5 cups per person, which provides a good balance of nutrients without excessive calories. For larger meals, you can pair this portion with a protein source or whole grains for a more balanced dish.

How do stir-fried mixed vegetables compare to raw or steamed vegetables?

Stir-frying retains most of the nutrients in vegetables, particularly their vitamins and antioxidants, but may slightly decrease water-soluble nutrients, like vitamin C, compared to steaming or eating raw. Stir-frying allows for added flavor from oils and seasonings, but it’s important to control the amount of oil and sauces to keep the dish healthy.

Data Sources & Scientific References