⏱ 30 min total

Veggie Stir-Fry

Name: Veggie Stir-Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ tsp Fenugreek seed; ¼ tsp Black pepper; ¼ tsp Turmeric; ¼ tsp Coriander seed; ¼ tsp Mustard seed; ¼ tsp, ground Cumin seed; ¼ tsp Cinnamon; ¼ tsp Cayenne pepper; ½ tsp Olive oil; 1 ½ cloves, minced Garlic; ¼ tsp Salt; ½ cup chopped, Cauliflower; ½ cup, diced Potato; ¼ cup chopped Carrots; ¼ cup Green peas

Per 1 serving · 210 g · 15 ingredients

Calories

156

8%
of a 2,000 cal day

Protein
5.8g
14% of calories
Carbs
28g
68% of calories
Fat
3.3g
18% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Veggie Stir-Fry (210 g) has 156 calories, with 5.8 g of protein, 28 g of carbohydrates and 3.3 g of fat. Most of its energy comes from carbs (68% of calories). It is high in dietary fiber (25% DV), Vitamin A (32% DV) and Vitamin C (65% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g

74cal

low energy density

Protein per 100 cal

3.7g

Net carbs

21g

carbs minus fiber

Fiber

6.9g

5.4 g sugar

High in

20%+ of the daily value

Dietary fiber25%
Vitamin A32%
Vitamin C65%
Vitamin K22%
Vitamin B640%
Iron37%

Good source of

10–19% of the daily value

Thiamine17%
Riboflavin (B2)10%
Niacin14%
Folate (B9)19%
Pantothenic acid15%
Potassium16%

Watch

20%+ of the daily value

Sodium27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Mix the spices together and set aside.
2
Heat olive oil in a skillet over medium heat. Add minced garlic and cook until golden. Stir in the spice mix and cook for 30 seconds.
3
Add cauliflower, potatoes, carrots, and salt. Toss well to coat. Add a splash of water, cover, and cook for 12 minutes.
4
Add peas, cover, and cook for another 5 minutes or until the vegetables are tender.

Vitamins & minerals

Amounts for 1 serving (210 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	291 μg	32%
Vitamin C	59 mg	65%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	26 μg	22%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.1 mg	10%
Niacin	2 mg	14%
Vitamin B6	1 mg	40%
Folate (B9)	74 μg	19%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	15%
Choline	48 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	72 mg	7%
Iron	3 mg	37%
Potassium	745 mg	16%
Magnesium	53 mg	13%
Phosphorus	140 mg	20%
Zinc	1 mg	10%
Copper	0.2 mg	23%
Manganese	1 mg	35%
Selenium	3 μg	6%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,120 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	2,921 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	1 μg	—
Lysine	0.4 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	12 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 156 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

30min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Veggie Stir-Fry?

One serving of Veggie Stir-Fry (1 serving) has 156 calories, which works out to 74 calories per 100 g. That is about 7.8% of a 2,000-calorie day.

Is Veggie Stir-Fry high in protein?

Not especially. It has 5.8 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Veggie Stir-Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 68% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Veggie Stir-Fry?

629 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Veggie Stir-Fry?

5.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (210 g)

Calories156

% Daily Value*

Total fat 3.3g	4%
Saturated fat 0.5g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 629mg	27%
Total carbohydrate 28g	10%
Dietary fiber 6.9g	25%
Total sugars 5.4g
Protein 5.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all