Vegetables stir fry

Lunch

Item Rating: 81/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		23.7 g	8%
	Dietary Fiber	6.3 g	22%
	Sugars	9.5 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		2.4 mg	13%
Potassium		552.1 mg	11%

* 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: 71 cal (38.5%)

Protein: 18 cal (10.2%)

Carbs: 94 cal (51.3%)

About Vegetables stir fry

Vegetable stir fry is a versatile dish commonly associated with Asian cuisine but enjoyed worldwide for its vibrant colors and nutrient-dense profile. This dish is typically made by sautéing a variety of fresh vegetables, such as bell peppers, broccoli, carrots, snap peas, and mushrooms, in a small amount of oil with seasonings like garlic, ginger, and soy sauce. It's a low-calorie, high-fiber dish that is packed with essential vitamins and minerals, including vitamins A, C, K, potassium, and folate. Offering a balanced macronutrient profile with minimal fat and moderate protein (if tofu or other plant protein is added), vegetable stir fry is also rich in antioxidants that help protect against oxidative stress.

Health Benefits

• Rich in dietary fiber, which supports digestive health and aids in maintaining healthy blood sugar levels.
• High in vitamin C, an antioxidant that boosts immunity and promotes healthy skin.
• Provides potassium, which supports heart health and regulates blood pressure.
• Abundant in beta-carotene (vitamin A precursor), important for eye health and immune function.
• Contains phytonutrients and antioxidants that reduce inflammation and may lower cancer risk.

Dietary Considerations

Allergens: Contains soy (if soy sauce is used), sesame (if sesame oil or seeds are included)

Suitable for: Vegetarian, vegan, gluten-free (if tamari or alternative soy sauce is used), low-calorie

Not suitable for: Low-fodmap (may include high-fodmap vegetables like broccoli, onions, or garlic)

Selection and Storage

Store fresh vegetables in the refrigerator and wash them just before cooking to maintain freshness. Consume stir fry within 3-4 days when stored in an airtight container in the fridge.

Common Questions About Vegetables stir fry Nutrition

Is Vegetable Stir Fry high in protein?

Vegetable stir fry is typically low in protein, with most of its protein content coming from added ingredients like tofu, chicken, or shrimp. A plain vegetable stir fry might contain around 2-4 grams of protein per serving depending on the vegetables used. Adding a protein source can significantly boost the protein content.

Can I eat Vegetable Stir Fry on a keto diet?

Vegetable stir fry can be keto-friendly if made with low-carb vegetables like zucchini, broccoli, and bell peppers, and cooked in oil rather than sugary sauces. Avoid starchy vegetables like carrots and corn, and opt for keto-friendly seasonings or sauces such as coconut aminos instead of soy sauce.

What are the health benefits of eating Vegetable Stir Fry?

Vegetable stir fry is rich in vitamins and minerals, such as vitamin C, potassium, and folate, depending on the vegetables included. The high fiber content supports digestive health and can contribute to satiety, making it a low-calorie option for weight management. However, oil and sauce portions should be monitored to avoid excess calories or sodium.

How much Vegetable Stir Fry should I eat per serving?

A typical serving size of vegetable stir fry is around 1 cup, which provides approximately 100-150 calories depending on the preparation. Pair it with a source of protein for a balanced meal while keeping portion sizes appropriate to your dietary goals.

How does Vegetable Stir Fry compare to steamed vegetables?

Vegetable stir fry has a richer flavor due to the cooking method, which often includes oil and seasoning. Stir-frying can preserve more nutrients than boiling but may add calories depending on the oil and sauce used. Steamed vegetables are lower in calories and ideal for a minimally processed option.

Data Sources & Scientific References