Quick Answer
The number of calories in a cup of stir-fry vegetables can vary greatly depending on the specific ingredients used. However, on average, one cup of mixed stir-fry vegetables contains around 50-60 calories. The vegetables commonly used in stir-fries are lower in calories than ingredients like rice, noodles or meat. Going light on sauces and oils will also help keep the calorie count of your stir-fry low.
Calories in Common Stir-Fry Vegetables
Here is a look at the calories in one cup of some typical stir-fry vegetables:
| Vegetable | Calories per Cup |
|---|---|
| Broccoli | 31 |
| Carrots | 52 |
| Bell Peppers | 30 |
| Mushrooms | 21 |
| Snap Peas | 41 |
| Bean Sprouts | 23 |
| Bok Choy | 9 |
| Cabbage | 22 |
| Snow Peas | 42 |
| Onions | 46 |
As you can see, most common stir-fry vegetables provide only 20-50 calories per serving. Herbs like garlic, ginger and chilies contain minimal calories per serving as well.
So by filling your plate with these low-calorie vegetables, you can create a very healthy, nutrient-dense stir-fry.
Higher Calorie Add-Ins
While vegetables form the foundation of a low-calorie stir-fry, some higher calorie ingredients are often added in as well. These can include:
Meat, Seafood or Tofu
Chicken, beef, pork, shrimp or tofu are often sautéed along with the vegetables in a stir-fry.
3 ounces of cooked chicken breast contains about 140 calories. The same amount of lean beef or medium shrimp has around 120 calories. A 3 ounce portion of firm tofu provides about 90 calories.
So be mindful of your protein portion size, as going over 3-4 ounces can start to add a more significant amount of calories to your stir-fry. Choose leaner cuts of meat whenever possible.
Noodles or Rice
While stir-frying was traditionally done with small amounts of noodles or rice, many restaurants serve massive portions nowadays.
A cup of noodles can range from 200-400 calories, depending on the type. White rice has about 200 calories per cup. And fried rice made with oil has around 240 calories per cup.
Stick with a modest 1/2 – 1 cup serving of grains to keep your meal light. Zucchini noodles and cauliflower rice make great low-carb substitutes.
High-Calorie Sauces
The sauce is where most of the excess calories come in with take-out or restaurant stir-fries. Sweet and sour sauce, teriyaki sauce, oyster sauce and peanut sauce can all be high in sugar and fat. Just a couple tablespoons of these thick sauces can add 100-200 calories to your plate.
To keep the calorie count of your homemade stir-fry reasonable, use less oil and minimal amounts of more natural sauce ingredients like:
– Soy sauce
– Vinegar
– Garlic
– Ginger
– Chili sauce
– Chicken or vegetable broth
Avoid heavy cream, coconut milk, peanut butter and other high-fat ingredients if watching your calorie intake.
Low Calorie Stir-Fry Combinations
Here are some ideas for putting together a tasty, low-calorie veggie stir-fry:
Classic Mixed Vegetable Stir-Fry
– 1 cup broccoli florets – 31 calories
– 1 cup sliced bell peppers – 30 calories
– 1 cup sliced carrots – 52 calories
– 1 cup sliced mushrooms – 21 calories
– 1 cup snap peas – 41 calories
– 1 cup bean sprouts – 23 calories
– 1 tablespoon oil – 120 calories
– 2 tablespoons soy sauce – 20 calories
Total Calories: About 340
Chicken and Vegetable Stir-Fry
– 3 ounces cooked chicken breast, chopped – 140 calories
– 1 cup broccoli florets – 31 calories
– 1 cup snow peas – 42 calories
– 1/2 cup sliced onion – 23 calories
– 1 tablespoon oil – 120 calories
– 1 tablespoon grated ginger
– 1-2 cloves minced garlic
– 2 tablespoons stir-fry sauce – 60 calories
Total Calories: About 415
Tofu Vegetable Stir-Fry
– 3 ounces firm tofu, cubed – 90 calories
– 1 cup sliced bell peppers – 30 calories
– 1 cup snap peas – 41 calories
– 1 cup shredded cabbage – 22 calories
– 1 cup bean sprouts – 23 calories
– 1 tablespoon oil – 120 calories
– 1 tablespoon soy sauce – 10 calories
– 1 teaspoon sesame oil – 40 calories
Total Calories: About 375
Tips to Reduce Calories in Your Stir-Fry
Here are some helpful tips for reducing calories when making a veggie stir-fry:
– Use cooking spray or broth instead of oil when sautéing.
– Load up on non-starchy vegetables which are lower in calories.
– Use just a sprinkling of nuts, seeds or avocado for healthy fats instead of a large portion.
– Choose lower calorie sauces like soy sauce, vinegar, garlic, ginger and chili sauce.
– Use a modest amount of fresh chopped herbs and spices to add lots of flavor without calories.
– Skip the noodles or rice, or use just 1/2 cup of a low-calorie variety like shirataki noodles, zoodles or cauliflower rice.
– Portion your protein at about 3-4 ounces cooked.
– Avoid fried meats or mega-sized crispy tofu blocks, which pack in extra oil and calories.
– Use a nonstick pan and minimal oil to avoid heavy oils seeping into the dish.
– Serve stir-fries family style in large platters rather than individually plated with huge portions.
Conclusion
When it comes to stir-fries, the ingredients really make the difference in terms of calories. Filling your plate with low-calorie vegetables and using smart cooking methods keeps this classic meal light. Minimal amounts of oil, sauce and high-calorie add-ins like rice or heavy protein also helps control calories. With the right vegetable-focused approach, you can enjoy big portions of a stir-fry for under 400 calories.