Stir-fried vegetables with egg

Lunch

Item Rating: 76/100

1 serving (200 grams) contains 150 calories, 8.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		176.5 mg	58%
Sodium		352.9 mg	15%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	3.5 g	12%
	Sugars	4.7 g
protein		9.4 g	18%
Vitamin D		47.1 mcg	235%
Calcium		58.8 mg	4%
Iron		1.8 mg	10%
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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 84 cal (49.9%)

Protein: 37 cal (22.2%)

Carbs: 47 cal (27.9%)

About Stir-fried vegetables with egg

Stir-fried vegetables with egg is a simple, wholesome dish often found in Asian cuisines, including Chinese and Southeast Asian culinary traditions. It typically consists of a mix of fresh, colorful vegetables like bell peppers, broccoli, carrots, and leafy greens cooked quickly in a hot pan with minimal oil and spices, and combined with scrambled or fried eggs. This dish is rich in essential nutrients including vitamins A, C, and K from vegetables, while eggs provide high-quality protein and essential amino acids. It's a balanced, nutrient-dense option suitable for various meals, offering fiber, antioxidants, and healthy fats depending on the preparation.

Health Benefits

• Highly nutrient-dense: Vegetables such as broccoli and bell peppers are rich in vitamins A and C, which support immune health and skin repair.
• Good protein content: Eggs offer high-quality protein for muscle maintenance and repair.
• Contains antioxidants: Leafy greens like spinach provide lutein and zeaxanthin, important for eye health.

Dietary Considerations

Allergens: Contains Egg

Suitable for: Vegetarian (if no meat or fish sauce is added), gluten-free (if no soy sauce containing wheat is used)

Not suitable for: Vegan, egg allergies

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking the vegetables and eggs.

Common Questions About Stir-fried vegetables with egg Nutrition

Are stir-fried vegetables with egg high in protein?

Stir-fried vegetables with egg provide a moderate amount of protein due to the eggs. One large egg contains approximately 6 grams of protein, while the vegetables contribute only small amounts. The overall protein content will vary based on the number of eggs used, but a typical serving with two eggs may provide around 12-14 grams of protein.

Can I eat stir-fried vegetables with egg on a low-carb or keto diet?

Yes, stir-fried vegetables with egg can be compatible with a low-carb or keto diet, depending on the choice of vegetables. Opt for low-carb vegetables like zucchini, spinach, or broccoli, and avoid higher-carb options such as carrots or peas. Ensure the dish fits within your daily carb limit of typically 20-50 grams for keto.

What are the health benefits of eating stir-fried vegetables with egg?

This dish provides a nutritious mix of vitamins, minerals, and protein. Vegetables contribute fiber, antioxidants, and essential nutrients like vitamin C, vitamin A, and potassium, while eggs add high-quality protein and nutrients like choline, which supports brain health. However, watch the added oil to avoid excess calories or unhealthy fats.

How much stir-fried vegetables with egg should I eat as a serving?

A recommended serving size is about 1-1.5 cups of vegetables with 1-2 eggs, which provides a balanced meal with approximately 200-300 calories, depending on the preparation. Adjust portions based on your dietary needs and activity level.

How does stir-fried vegetables with egg compare to scrambled eggs with vegetables?

Stir-fried vegetables with egg typically involve cooking vegetables first, then adding lightly scrambled eggs for a more combined dish. In contrast, scrambled eggs with vegetables often focus on cooking eggs first, with vegetables added in smaller quantities. Stir-frying may retain more texture and nutrients in the vegetables, depending on the cooking method and duration.

Data Sources & Scientific References