Vegetable fry

Lunch

Item Rating: 75/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	6.3 g	22%
	Sugars	7.9 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
Iron		2.4 mg	13%
Potassium		634.9 mg	13%

* 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: 143 cal (47.5%)

Protein: 31 cal (10.5%)

Carbs: 126 cal (42.1%)

About Vegetable fry

Vegetable fry is a versatile dish originating from South Asian, Southeast Asian, and global cuisines, typically featuring a medley of sautéed or stir-fried vegetables. Common ingredients include carrots, bell peppers, broccoli, zucchini, onions, and leafy greens, cooked in small amounts of oil and often seasoned with spices or herbs. This dish is highly nutritious, particularly when made with minimal oil and fresh produce. It is rich in dietary fiber, vitamins like A, C, and K, and minerals such as potassium and folate. Its low-calorie profile and high nutrient density make it a popular choice for balanced diets and vegetarian or plant-based meals.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps maintain optimal blood sugar levels.
• High in vitamin C, which boosts the immune system and supports skin health by promoting collagen production.
• Contains potassium, an essential mineral that helps regulate blood pressure and supports heart health.

Dietary Considerations

Allergens: Contains May contain traces of nuts or gluten if prepared with certain oils or seasonings.

Suitable for: Vegetarian, vegan, gluten-free (if prepared without gluten-containing ingredients), low-calorie

Not suitable for: Low-fodmap (some vegetables like onions and broccoli may trigger symptoms in sensitive individuals), nut allergies (if oils or toppings contain cross-contamination)

Selection and Storage

Store in an airtight container and refrigerate for up to 3 days. Reheat thoroughly on low heat to preserve taste and texture.

Common Questions About Vegetable fry Nutrition

What is the nutritional content of vegetable fry?

Vegetable fry typically provides around 120-150 calories per serving (1 cup) depending on the preparation method. It contains approximately 2-3 grams of protein, is rich in dietary fiber, and provides essential vitamins such as vitamin C, vitamin A, and potassium. The calorie count can increase significantly if cooked in excessive oil or butter.

Is vegetable fry keto-friendly?

Vegetable fry can be keto-friendly if made with low-carb vegetables such as zucchini, cauliflower, or bell peppers and cooked in healthy fats like olive oil or avocado oil. Avoid adding starchy vegetables like potatoes and carrots to keep it within keto guidelines.

What are the health benefits of eating vegetable fry?

Vegetable fry can be a nutritious dish when prepared with a variety of colorful vegetables, providing antioxidants, vitamins, and minerals that support overall health, boost immunity, and improve digestion. However, overuse of oil, excessive frying, or adding high-fat ingredients can make it less healthy and calorie-dense.

What is an appropriate serving size for vegetable fry?

A typical serving of vegetable fry is around 1 cup (approximately 150-200 grams), which is a good portion for a side dish. For main meals, a serving size of 1.5-2 cups can be appropriate, considering your overall dietary needs and meal composition.

How does vegetable fry compare to steamed vegetables nutritionally?

While vegetable fry can retain nutrients, steaming is generally considered a healthier cooking method as it avoids the added calories and fats from oil. Frying may give a richer flavor but can reduce water-soluble vitamin content due to high heat and prolonged cooking. Steamed vegetables are lower in calories and fat, making them better for weight management.

Data Sources & Scientific References