Vegetable stirfry

Dinner

Item Rating: 77/100

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

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	0.6 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	4.7 g	16%
	Sugars	5.9 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
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

Source of Calories

Fat: 53 cal (31.1%)

Protein: 23 cal (13.8%)

Carbs: 94 cal (55.1%)

About Vegetable stirfry

Vegetable stir-fry is a quick and healthy dish originating from East and Southeast Asian cuisines. Traditionally prepared in a wok at high heat, it features a variety of vegetables like broccoli, bell peppers, carrots, and snap peas. It is often seasoned with soy sauce, garlic, and ginger, offering a flavorful and nutritious meal. A typical vegetable stir-fry is low in calories and fat but rich in essential vitamins and minerals, such as vitamin C, vitamin A, potassium, and dietary fiber. When cooked with minimal oil and paired with a wholesome base like brown rice or quinoa, it becomes a nutrient-dense meal suitable for various dietary needs.

Health Benefits

• Rich in vitamin C, which supports immune function and promotes skin health.
• High in dietary fiber from vegetables like broccoli and carrots, aiding digestion and maintaining a healthy gut.
• Contains antioxidants like beta-carotene (from carrots and peppers), which help reduce oxidative stress and support eye health.

Dietary Considerations

Allergens: Contains soy (if soy sauce is included)

Suitable for: Vegetarian, vegan, gluten-free (if gluten-free soy sauce is used)

Not suitable for: Soy-free (if made with soy sauce)

Selection and Storage

Refrigerate cooked vegetable stir-fry in an airtight container for up to 3 days. Reheat gently on medium heat to preserve texture and flavor.

Common Questions About Vegetable stirfry Nutrition

Is vegetable stir fry high in protein?

Vegetable stir fry is generally not high in protein as vegetables themselves are not primary protein sources. On average, a cup of vegetable stir fry provides around 2-4 grams of protein, depending on the mix of vegetables. To boost the protein content, you can add tofu, tempeh, or a lean protein like chicken or shrimp.

Can I eat vegetable stir fry on a keto diet?

Vegetable stir fry can be keto-friendly, but it depends on the vegetables included. Stick to low-carb options like broccoli, zucchini, mushrooms, and spinach while avoiding starchy ones like carrots, corn, or peas. Use a low-carb, sugar-free stir fry sauce to ensure compatibility with a keto regimen.

What are the health benefits of eating vegetable stir fry?

Vegetable stir fry is nutrient-dense, often rich in vitamins A, C, and K, along with antioxidants and fiber that support digestion and overall health. Because it is typically low in calories and uses minimal fat when prepared correctly, it’s a heart-healthy, weight management-friendly choice.

How much vegetable stir fry should I eat per serving?

A standard serving size of vegetable stir fry is around 1 to 2 cups, depending on your dietary needs and whether it’s being eaten as a main or side dish. This provides approximately 100-200 calories, though the calorie count may increase if additional oils, sauces, or protein sources are included.

How does vegetable stir fry compare to other vegetable cooking methods?

Stir frying is a quick cooking method that retains more nutrients compared to boiling, where some vitamins can leach into the water. It also allows for better flavor retention, especially when cooked with a small amount of healthy oil. Compared to steaming, however, stir frying may add more calories and fat depending on the oil and sauces used.

Data Sources & Scientific References