⏱ 30 min totalCajun Stir Fry
Per 1 serving · 343 g · 8 ingredients
of a 2,000 cal day
- Protein24g21% of calories
- Carbs9.5g8% of calories
- Fat36g71% of calories
At a glance
One serving of Cajun Stir Fry (343 g) has 457 calories, with 24 g of protein, 9.5 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (47% DV), Vitamin C (104% DV) and Vitamin E (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 108%, 50% and 52% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Vitamin C104%
- Vitamin E25%
- Thiamine20%
- Niacin32%
- Vitamin B648%
Good source of
10–19% of the daily value
- Vitamin A18%
- Vitamin K11%
- Riboflavin (B2)18%
- Folate (B9)17%
- Iron19%
- Potassium13%
Watch
20%+ of the daily value
- Sodium108%
- Saturated fat50%
- Cholesterol52%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Shrimp
3 oz Smoked link sausage
½ medium Zucchini
½ medium Red bell pepper- 🥄¼ dash Salt
¼ dash Black pepper
¾ tbsp Olive oil- 🥄¾ tbsp Cajun seasoning
Directions
- 1
Peel and devein the shrimp. Dice the zucchini and bell pepper, and slice the smoked sausage.
- 2
In a large bowl, combine the shrimp, sausage, zucchini, and bell pepper. Season with salt, pepper, Cajun seasoning, and olive oil, then toss to coat.
- 3
Heat a large skillet over medium-high heat. Add all ingredients and cook for about 5-7 minutes, until the shrimp is pink and the vegetables are tender.
Vitamins & minerals
Amounts for 1 serving (343 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 160 μg | 18% |
| Vitamin C | 94 mg | 104% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 14 μg | 11% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 1 μg | 60% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 125 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 76 mg | 8% |
| Iron | 2 mg | 19% |
| Potassium | 630 mg | 13% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 363 mg | 52% |
| Zinc | 2 mg | 21% |
| Copper | 0.3 mg | 34% |
| Manganese | 0.3 mg | 13% |
| Selenium | 25 μg | 46% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 21 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,093 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 9 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 55 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 457 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Cajun Stir Fry?
One serving of Cajun Stir Fry (1 serving) has 457 calories, which works out to 133 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Cajun Stir Fry high in protein?
It provides a solid 24 g of protein per serving (47% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cajun Stir Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cajun Stir Fry?
2475 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cajun Stir Fry?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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