how many calories in vegetable stir fry

how many calories in vegetable stir fry

How Many Calories in a Vegetable Stir Fry?

Vegetable stir fry is a healthy, nutritious and delicious meal choice which is packed with key vitamins and minerals. But, how many calories does a vegetable stir fry contain?

Calorie Content in a Typical Vegetable Stir Fry

A typical vegetable stir fry, combined with a little oil, will typically provide around 250-400 calories. The exact number of calories a particular stir fry contains will depend largely on the ingredients used, and the portion size.

The Key Ingredients of a Vegetable Stir Fry

A vegetable stir fry typically includes the following ingredients:

  • Oil – The oil is typically used to fry the vegetables and also adds flavour to the dish.
  • Vegetables – A variety of colourful vegetables, including cabbage, carrots, broccoli, peppers and mushrooms, are typically added to create texture and flavour.
  • Garlic – Garlic is often added to provide a distinctive flavour and add to the health benefits of the dish.
  • Ginger – Ginger adds warmth and depth to the dish, as well as complimenting the other flavourings.

Calorie Content of the Key Ingredients

  • Oil – Oil is very calorific and is made up of almost entirely fat. One tablespoon of oil can provide up to 120 calories.
  • Vegetables – Most vegetables are low in calories, with some, such as cabbage, providing just 20 calories per 1/4 cup serving.
  • Garlic – Garlic is low in calories, providing just 4 calories per one clove.
  • Ginger – Ginger is low in calories, providing just 6 calories per 2g of sliced ginger.


As you can see, a vegetable stir fry can provide between 250-400 calories, depending on the ingredients and portion size. To reduce the calorie content of the meal, consider using a lighter oil (e.g. olive), using smaller portions, and adding more nutritious, low-calorie vegetables.

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