1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 6.3 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 15.9 mcg | 79% | |
| Calcium | 63.5 mg | 4% | |
| 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
Source of Calories
About Stir-fried vegetables with mushrooms
Stir-fried vegetables with mushrooms is a popular dish originating from East Asian cuisine that has been embraced worldwide for its simplicity and nutritional benefits. Common vegetables used include bell peppers, broccoli, carrots, and snap peas, combined with mushrooms such as shiitake, cremini, or button. This dish is low in fat and calories, high in dietary fiber, vitamins such as vitamin C, A, and K, antioxidants, and minerals like potassium and selenium. It is often cooked with minimal oil and flavored with soy sauce, garlic, or ginger, making it a flavorful and nutrient-dense choice for balanced meals.
Health Benefits
- Boosts immune function due to mushrooms' selenium (8.9 mcg per 100g of shiitake mushrooms) and antioxidants.
- Supports heart health as broccoli and bell peppers are rich in vitamin C and potassium, which help regulate blood pressure.
- Promotes gut health thanks to the high dietary fiber content in vegetables such as carrots (2.8g fiber per 100g).
Dietary Considerations
Selection and Storage
Store fresh vegetables and mushrooms in the refrigerator in airtight containers or produce bags. Prepare and consume the stir-fried dish within two days for optimal freshness.
Common Questions About Stir-fried vegetables with mushrooms Nutrition
What are the key nutritional benefits of stir-fried vegetables with mushrooms?
Stir-fried vegetables with mushrooms are low in calories, typically providing around 100-150 calories per serving (1 cup, depending on added oils or sauces). They are rich in dietary fiber, vitamin C, potassium, and antioxidants, while mushrooms specifically contain selenium, B vitamins, and a small amount of plant-based protein (1-2 grams per 1/2 cup cooked mushrooms). The dish is also naturally low in fat.
Can I eat stir-fried vegetables with mushrooms on a keto diet?
Yes, stir-fried vegetables with mushrooms can fit into a keto diet as long as you choose low-carb vegetables (like zucchini, broccoli, or bell peppers) and avoid sugary sauces. Mushrooms are keto-friendly, containing only about 2-3 grams of net carbs per 1 cup cooked. Be mindful of the type and quantity of oil or sauce used to keep the carb count low.
What are the health benefits of eating stir-fried vegetables with mushrooms?
This dish offers several health benefits, including improved digestion from dietary fiber, immune support from antioxidants and selenium in mushrooms, and heart health from potassium in vegetables. It is also low in saturated fat and free of cholesterol, making it a heart-healthy choice.
What is a recommended portion size of stir-fried vegetables with mushrooms?
A standard portion size for stir-fried vegetables with mushrooms is about 1 cup cooked, which typically serves as a side dish. For a main course, you may increase the portion to 1.5-2 cups and pair it with a protein source for a balanced meal.
How do stir-fried vegetables with mushrooms compare to steamed vegetables?
Stir-fried vegetables with mushrooms retain a slightly better flavor and texture due to the quick cooking method with oil, but they may contain more calories if cooked with added oils or sauces. Steamed vegetables are lower in calories and oil-free, but they may lose some water-soluble vitamins. Both methods preserve most nutrients if not overcooked.
