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Beef Stir-Fry Calories
Rich in protein and iron, stir-fried beef with vegetables.
CALORIES
GI
POTASSIUM
FIBER
Beef Stir-Fry Nutrition Facts
Selected: 100 g
165
KCAL / 100G
Carbs
4.2g
· 10%
Protein
20.5g
· 50%
Fat
7.2g
· 40%
Fiber
1.1g
Beef Stir-Fry Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B3
4.8mg · 30% DV
B6
0.34mg · 20% DV
B2
0.18mg · 14% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
185mg · 26% DV
Selenium
11µg · 20% DV
Sodium
320mg · 14% DV
Beef Stir-Fry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef Stir-Fry Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef Stir-Fry Contain Allergens?
No known major allergens
Which Diets Is Beef Stir-Fry Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef Stir-Fry Fat Profile
SATURATED
2.7g
MONOUNSATURATED
2.8g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef Stir-Fry
Beef Stir-Fry — Frequently Asked Questions
How do you keep beef stir-fry tender?
Cook the beef quickly in small batches over high heat so the pan stays hot and the meat browns rather than steams. Sauté the vegetables separately and return the beef near the end if needed.
Which cut of beef is best for stir-fry?
Tender, quick-cooking cuts such as sirloin, ribeye, tenderloin, or well-trimmed rump work well. Tougher cuts need to be sliced very thinly and may benefit from a longer, moist cooking method instead.
Why does beef stir-fry release so much liquid?
An overcrowded or insufficiently hot pan is the usual cause, as is adding wet beef to the pan. Pat the meat dry, cook in batches, and avoid stirring constantly at the start.
How long does cooked beef stir-fry keep in the fridge?
Refrigerate it in a covered container within two hours of cooking and use it within 3 to 4 days. Reheat until steaming hot throughout, ideally only once.
Can beef stir-fry be frozen?
Yes. Cool it completely, freeze it in meal-sized airtight portions, and thaw it in the refrigerator before reheating. The beef generally holds up well, although vegetables may become softer after thawing.
What vegetables go well with beef stir-fry?
Bell peppers, mushrooms, zucchini, broccoli, onions, and tomatoes all pair well with beef. Adding a mix of vegetables makes the dish more varied and adds volume without relying only on meat.
Is rice or salad better with beef stir-fry?
Rice can make it a more substantial meal, particularly after exercise or when you need a filling main dish. A large salad, yogurt, or extra vegetables is a lighter option that complements the savory beef.
Is beef stir-fry better before or after a workout?
Its protein content makes it a practical post-workout meal, especially with vegetables and, if desired, a carbohydrate food. A large or oily serving immediately before training may feel heavy for some people.
Is adding soy sauce to beef stir-fry healthy?
Soy sauce adds flavor but can be high in sodium, so use it sparingly or choose a reduced-sodium version. People avoiding gluten should use certified gluten-free tamari rather than standard soy sauce.
Who should be cautious with beef stir-fry?
People advised to limit red meat or saturated fat should watch portion size and how often they eat it. Those with gout or elevated uric acid may also need individualized advice on meat intake from a clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.