Stir-fry vegetables with rice

Dinner

Item Rating: 74/100

1 serving (250 grams) contains 200 calories, 5.0 grams of protein, 3.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		283.0 mg	12%
Total Carbohydrates		37.7 g	13%
	Dietary Fiber	2.8 g	10%
	Sugars	3.8 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		1.4 mg	7%
Potassium		235.8 mg	5%

* 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: 25 cal (12.9%)

Protein: 18 cal (9.7%)

Carbs: 150 cal (77.4%)

About Stir-fry vegetables with rice

Stir-fry vegetables with rice is a popular dish originating from Asian cuisines, particularly Chinese and Thai cooking, where quick sautéing is used to retain nutrients and flavors. It combines a variety of vegetables—such as bell peppers, broccoli, carrots, snap peas—with cooked rice, often jasmine or brown rice, providing a balance of carbohydrates, vitamins, minerals, and fiber. The dish is typically seasoned with soy sauce, garlic, and ginger for added depth. Nutritionally, stir-fry vegetables with rice is low in fat, high in complex carbohydrates, and rich in micronutrients like Vitamin C, iron, and potassium, making it an excellent choice for maintaining energy and supporting overall health. Its simplicity allows for modifications to fit various dietary preferences and health needs, such as substituting white rice with whole grains for additional fiber content.

Health Benefits

• Supports immune function due to high Vitamin C content from vegetables like bell peppers and broccoli.
• Promotes healthy digestion owing to the dietary fiber found in vegetables and whole grain rice.
• Provides sustained energy through its complex carbohydrate profile when prepared with brown rice rather than white rice.

Dietary Considerations

Allergens: Contains soy (if soy sauce is used), gluten (if soy sauce isn't gluten-free)

Suitable for: Vegetarian, vegan, gluten-free (when using gluten-free soy sauce)

Not suitable for: Soy allergy, low-carb diets

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming and avoid freezing for better texture retention.

Common Questions About Stir-fry vegetables with rice Nutrition

What is the nutritional content of stir-fry vegetables with rice?

Stir-fry vegetables with rice typically contains around 250-350 calories per serving, depending on added oils and sauces. It provides essential vitamins like Vitamin A, Vitamin C, and potassium from the vegetables, while white or brown rice adds carbohydrates and a small amount of protein (about 4-6 grams per serving). Adding tofu or chicken can increase protein content.

Is stir-fry vegetables with rice suitable for a low-carb or keto diet?

Stir-fry vegetables with rice is not keto-friendly due to the high carbohydrate content in rice (approximately 45 grams per cup of cooked white rice). To make it low-carb or keto-friendly, you can replace rice with cauliflower rice, which significantly reduces the carb content while retaining a similar texture.

What are the health benefits of eating stir-fry vegetables with rice?

Stir-fry vegetables with rice is rich in dietary fiber, antioxidants, and vitamins from the vegetables, supporting heart health and digestion. It can be a balanced meal when paired with a lean protein source. However, using too much oil or sugary sauces can increase calorie content and added sugars, reducing its health benefits.

How much stir-fry vegetables with rice should I eat per serving?

A recommended serving size is about 1.5 to 2 cups, which provides a balanced portion of vegetables, rice, and sauce. For more protein, you can add about 3-4 ounces of tofu, chicken, or another lean protein source. Adjust portion sizes based on your daily calorie needs and activity level.

How does stir-fry vegetables with rice compare to noodle-based stir-fries?

Stir-fry vegetables with rice tends to be lighter in calories compared to stir-fries made with noodles, as noodles are often higher in carbohydrates and calories. Additionally, rice is gluten-free (if that’s a dietary concern), whereas certain noodles may contain gluten unless specifically made with rice or other gluten-free ingredients.

Data Sources & Scientific References