1 serving (250 grams) contains 350 calories, 15.0 grams of protein, 25.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
330.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.6 g | 30% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 37.7 mg | 12% | |
| Sodium | 754.7 mg | 32% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 4.7 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 377.4 mg | 8% | |
* 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 Sausage and vegetable stir-fry
Sausage and vegetable stir-fry is a versatile, hearty dish that combines the savory flavors of sausages with nutrient-dense vegetables. Originating in Asian cuisine and adapted worldwide, this dish can include a variety of ingredients like bell peppers, broccoli, carrots, onions, and garlic, often cooked with soy sauce or other seasonings. The dish is rich in protein from the sausage and delivers important vitamins, minerals, and fiber from the vegetables. Its exact nutritional profile varies but, on average, a serving can provide protein, vitamin C, potassium, and dietary fiber, making it a balanced option. It is also relatively lower in carbohydrates compared to other stir-fried dishes when grains like rice or noodles are omitted or portioned carefully.
Health Benefits
- High protein content from sausages supports muscle repair and growth (about 15-20g per serving depending on sausage type).
- Rich in vitamin C from vegetables like bell peppers, aiding immune function (100g of bell pepper provides approximately 128% of the daily recommended value).
- Provides dietary fiber from vegetables like broccoli and carrots, promoting healthy digestion and gut health (100g of broccoli contains about 2.6g of fiber).
Dietary Considerations
Selection and Storage
Store cooked stir-fry in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before consuming, preferably in a skillet with a splash of water to maintain moisture.
Common Questions About Sausage and vegetable stir-fry Nutrition
Is sausage and vegetable stir-fry high in protein?
Sausage and vegetable stir-fry can be high in protein depending on the type of sausage used. For example, a chicken sausage typically contains about 12-15g of protein per link, paired with vegetables like broccoli or bell peppers, which add minimal protein but valuable nutrients. Overall, one serving of sausage and vegetable stir-fry can provide approximately 20-25g of protein.
Can I eat sausage and vegetable stir-fry on a keto diet?
Yes, sausage and vegetable stir-fry can be compatible with a keto diet if low-carb vegetables like zucchini, spinach, or mushrooms are used. Make sure to check the sausage ingredients, as some may contain added sugars or fillers that increase carb content. Opt for sausages with fewer than 2g of carbs per serving for a truly keto-friendly meal.
What are the health benefits and concerns of sausage and vegetable stir-fry?
The dish provides antioxidants, vitamins (like vitamin C and K), and fiber from the vegetables, alongside protein and fat from the sausage. However, sausages can be high in saturated fat and sodium, which could be a concern for heart health if consumed frequently. Opting for leaner sausages, like turkey or chicken, and balancing with plenty of vegetables can make the dish healthier.
What is a healthy portion size for sausage and vegetable stir-fry?
A healthy portion size would include about 4-6 ounces of sausage (1-2 links, depending on size) and 1-2 cups of vegetables. This will typically provide 300-400 calories per serving, depending on the type of sausage and cooking oil used. Controlling portion sizes will help manage calorie and fat intake.
How does sausage and vegetable stir-fry compare to similar dishes?
Sausage and vegetable stir-fry offers a good balance of protein and fiber compared to a plain meat-based stir-fry. It’s also more nutrient-dense due to the added vegetables. However, it is often higher in sodium compared to dishes made with leaner protein sources like tofu or grilled chicken. For a healthier preparation, use low-sodium sausages or go for plant-based sausage options.
