Hibachi vegetables are a popular side dish often served alongside hibachi grilled meats and rice. They typically consist of a colorful mix of broccoli, carrots, zucchini, onions, and sometimes mushrooms. But with all these veggies mixed together, how many calories are actually in a standard 1 cup serving of hibachi veggies?
Quick Answer
A 1 cup serving of basic hibachi vegetables contains around 35 calories. This is based on using a mix of broccoli, carrots, zucchini and onions. The exact calorie count can vary slightly depending on which vegetables are used and how they are prepared.
Detailed Answer
To determine a more detailed calorie count for hibachi vegetables, we need to look at the nutritional information for each component veggie typically used in these vegetable mixes.
Broccoli
Broccoli is one of the main ingredients in most hibachi veggie mixes. Here is the calorie count for 1 cup of chopped raw broccoli florets:
| Serving Size | Calories |
|---|---|
| 1 cup chopped raw broccoli | 31 |
As you can see, 1 cup of raw broccoli contains 31 calories. Once cooked, the calorie count remains very similar.
Carrots
Carrots are also commonly used in hibachi vegetables. Here is the nutrition data for 1 cup of sliced raw carrot:
| Serving Size | Calories |
|---|---|
| 1 cup sliced raw carrots | 52 |
Raw carrots provide 52 calories per 1 cup serving. When cooked, this drops slightly to around 50 calories per cup.
Zucchini
Zucchini is a very low calorie vegetable often included in these veggie mixes. The calorie count for 1 cup of raw sliced zucchini is:
| Serving Size | Calories |
|---|---|
| 1 cup raw sliced zucchini | 18 |
So 1 cup of raw zucchini contains just 18 calories. This remains very low even after cooking.
Onions
Onions provide lots of flavor and some additional nutrients. Here is the calorie count for 1 cup of sliced raw onion:
| Serving Size | Calories |
|---|---|
| 1 cup sliced raw onion | 64 |
A 1 cup serving of raw onion provides 64 calories. When cooked, this drops slightly to around 60 calories per cup.
Mushrooms
Mushrooms may also be mixed in with the veggies. Here’s the calorie count for 1 cup of raw sliced mushrooms:
| Serving Size | Calories |
|---|---|
| 1 cup sliced raw mushrooms | 21 |
So 1 cup of raw mushrooms contains 21 calories. This remains similar after cooking.
Total Calories in 1 Cup of Hibachi Vegetables
Now that we know the calorie counts for the main veggies used in hibachi mixes, we can estimate the total for a combination serving:
| Ingredient | Calories (1 cup) |
|---|---|
| Broccoli | 31 |
| Carrots | 50 |
| Zucchini | 18 |
| Onions | 60 |
| Mushrooms | 21 |
| Total (approximate) | 35 |
Given typical vegetable mixes and proportions, 1 cup of hibachi vegetables contains approximately 35 calories. This will be a mix of lower calorie items like zucchini and broccoli, balanced with higher calorie onions and carrots. The exact total will vary slightly based on the ingredient amounts and cooking method.
Nutritional Benefits
In addition to being low in calories, hibachi vegetable mixes provide a number of beneficial nutrients:
- Fiber – Broccoli, carrots, zucchini and mushrooms are all good sources of fiber, which promotes healthy digestion.
- Vitamin C – The broccoli and onions in the mix provide vitamin C, an important antioxidant.
- Vitamin A – Carrots are packed with vitamin A, key for eye health.
- Potassium – Zucchini and mushrooms contain potassium to support blood pressure.
- Overall, the assortment of vegetables gives you a wide range of vitamins, minerals and antioxidants.
Weight Loss Benefits
Adding a side of hibachi vegetables to your meal can support any weight loss diet or program. Some of the key benefits include:
- Low calorie – The entire 1 cup serving only contains 35 calories, allowing you to fill up on food and flavor without overdoing it on calories.
- High volume – Vegetables provide a lot of bulk and volume, helping you feel satisfied and full.
- Nutrient-dense – You get a lot of nutritional value for the small amount of calories.
- Fiber – The fiber content helps control appetite and regulate digestion.
While hibachi meals centered around meat and fried rice can be high in fat and calories, adding a hefty serving of steamed veggies helps balance out the meal. This allows you to eat out while still maintaining your daily calorie goal.
Tips for Ordering
To make the healthiest choices when ordering hibachi vegetables at a restaurant, keep these tips in mind:
- Ask for steamed – Request the vegetables be steamed instead of slathered in oil or sauce.
- Skip the butter – Opt out of butter that may be added on top or for cooking.
- Watch prep oils – The veggies may already be lightly tossed in oil, so ask about prep.
- Load up on veggies – Order extra helpings of the low-calorie veggies like broccoli.
- Say no to salt – Ask them to go light on any added salt or sodium.
- Sauce on side – Request sauces and dressings be served on the side for dipping.
Being mindful with your order can keep the calorie and fat count reasonable. This allows you to get all the delicious flavor while still maintaining your health goals.
Simple Low Calorie Recipe
You can also easily make healthy hibachi-style vegetables at home. Here is a simple recipe to try:
Ingredients
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 cup sliced zucchini
- 1 cup sliced onion
- 1 cup sliced mushrooms
- 1 tbsp olive oil
- 1 tbsp low-sodium soy sauce
- 1 clove minced garlic
- 1 tsp minced ginger
Instructions
- Mix all vegetables together in a bowl.
- Heat oil in a skillet or wok over medium high heat.
- Add vegetables and cook for 5-7 minutes, stirring frequently.
- Push veggies to the side. Add garlic and ginger to the center and cook for 30 seconds.
- Stir everything together and add soy sauce. Cook for 2-3 more minutes.
- Remove from heat and serve.
This easy homemade recipe gives you the great flavor of hibachi vegetables in a healthy, low calorie meal. Adjust the ingredient amounts to make more or less as needed.
Conclusion
In conclusion, a 1 cup serving of mixed hibachi vegetables contains approximately 35 calories. This will vary slightly based on the specific ingredients used. While the total calorie count is low, these vegetable mixes provide lots of nutrients and health benefits. Adding a side of hibachi veggies is a great way to round out a meal. Order them steamed or make your own healthy version at home for a low calorie component to any hibachi dish.
