1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
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 | 17.6 g | 6% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 5.9 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 11.8 mcg | 59% | |
| 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
About Mushroom and vegetable stir-fry
Mushroom and vegetable stir-fry is a popular dish in East Asian cuisine, renowned for its vibrant colors, diverse textures, and rich nutritional profile. Typically made with a combination of mushrooms, bell peppers, broccoli, carrots, and other vegetables, this dish is lightly cooked using stir-fry techniques to maintain the natural flavors and nutrients. Mushrooms are a low-calorie, nutrient-dense food, rich in B-vitamins, selenium, and antioxidants, while the variety of vegetables provides essential vitamins like A, C, and K, along with dietary fiber. The dish is naturally low in fat and can be adapted to fit various dietary needs by modifying the sauce or oil.
Health Benefits
- Rich in antioxidants like ergothioneine and selenium from mushrooms, which support the immune system and reduce oxidative damage.
- High in dietary fiber from vegetables such as broccoli and carrots, promoting healthy digestion and gut health.
- Contains vitamin C from bell peppers, which helps boost the immune system and supports skin health.
- Provides B-vitamins from mushrooms, essential for energy metabolism and nervous system support.
- Contains plant-based nutrients like potassium from the vegetables, which help regulate blood pressure.
Dietary Considerations
Selection and Storage
Store cooked stir-fry in an airtight container in the refrigerator for up to 3 days. To reheat, use a skillet over medium heat to preserve texture and flavor.
Common Questions About Mushroom and vegetable stir-fry Nutrition
Is Mushroom and Vegetable Stir-Fry high in protein?
Mushroom and Vegetable Stir-Fry is moderately low in protein as mushrooms provide about 3 grams of protein per cup (cooked), while other vegetables vary in protein content. To boost protein, consider adding tofu, tempeh, or lean chicken if your diet permits.
Can I eat Mushroom and Vegetable Stir-Fry on a keto diet?
Yes, Mushroom and Vegetable Stir-Fry is keto-friendly as long as you use low-carb vegetables like mushrooms, zucchini, and bell peppers and avoid high-carb vegetables like carrots or corn. Ensure that the stir-fry sauce is free of added sugars for it to remain keto-compliant.
What are the health benefits of Mushroom and Vegetable Stir-Fry?
This dish is rich in essential nutrients like vitamin D from mushrooms, vitamin C from bell peppers, and fiber from various vegetables, supporting immunity and digestion. It is also low in calories and fat, making it a heart-healthy option.
How much Mushroom and Vegetable Stir-Fry should I eat per serving?
A standard portion size is around 1 to 1.5 cups, which typically contains about 120-180 calories (without added protein or excess oil). Adjust the portion size based on your calorie needs and if it's a main or side dish.
How does Mushroom and Vegetable Stir-Fry compare to other stir-fry dishes?
Mushroom and Vegetable Stir-Fry is lower in calories, fat, and sodium compared to meat-heavy stir-fries or stir-fries with rich sauces. It is a lighter option that can be easily customized to add more protein or made entirely plant-based for vegans.
