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Green vegetable stir-fry with pak choi Calories
A lightly oil-sautéed dish made with pak choi and assorted green vegetables.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green vegetable stir-fry with pak choi (160 g) has 120 calories. That works out to 75 calories per 100 g. It contains 12 g of carbs, 4.5 g of protein, 6.1 g of fat and 4.5 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Green vegetable stir-fry with pak choi Nutrition Facts
Selected: 1 cup (medium) · 160 g
120
KCAL / 160G
Carbs
12g
· 4% DV
Protein
4.5g
· 9% DV
Fat
6.1g
· 8% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 15% · Fat 45%
Green vegetable stir-fry with pak choi nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0 g | |
| Sodium | 352 mg | 15% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 4.5 g | 16% |
| Protein | 4.5 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Green vegetable stir-fry with pak choi?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 120 kcal |
| 1 tablespoon (chopped) | 15 g | 11 kcal |
| ½ cup (small) | 80 g | 60 kcal |
| 100 g | 100 g | 75 kcal |
| 1 serving (small) | 150 g | 113 kcal |
| 1 serving (medium) | 200 g | 150 kcal |
| 1.5 cup (large) | 240 g | 180 kcal |
| 1 serving (large) | 280 g | 210 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Green vegetable stir-fry with pak choi
How do you make green vegetable stir-fry with pak choi?
Make green vegetable stir-fry with pak choi by cooking the vegetables quickly in a little oil over high heat. Add firm vegetables first and the pak choi leaves near the end, so everything stays bright and tender rather than overcooked.
What vegetables go in green vegetable stir-fry with pak choi?
Broccoli, green beans, snow peas, zucchini, and bell pepper all work in green vegetable stir-fry with pak choi. Choose a mix you enjoy, and group vegetables with similar cooking times so none become mushy while the others are still firm.
How do you prepare pak choi for green vegetable stir-fry with pak choi?
Separate the leaves and rinse the pak choi thoroughly, especially between the stalks where grit can collect. Drain and dry it before cutting; excess water can make green vegetable stir-fry with pak choi steam in the pan instead of sautéing.
Should you cook the pak choi stems or leaves first in green vegetable stir-fry with pak choi?
Cook the stems first and add the leaves later to green vegetable stir-fry with pak choi. The stems are thicker and take longer to soften, while the leaves wilt quickly and need only a short time in the hot pan.
Why does green vegetable stir-fry with pak choi get watery?
Green vegetable stir-fry with pak choi gets watery when the pan is crowded, the vegetables are wet, or the heat is too low. Dry the vegetables well, use a wide hot pan, and cook in batches if needed.
What sauce is good for green vegetable stir-fry with pak choi?
A sauce of soy sauce, garlic, and ginger is a good match for green vegetable stir-fry with pak choi. Finish with a little lemon juice or sesame oil if you like, and add the salty sauce gradually so it does not overpower the vegetables.
What do you serve with green vegetable stir-fry with pak choi?
Serve green vegetable stir-fry with pak choi over rice or noodles for a simple meal. Tofu, eggs, beans, or fish can make it more substantial, while the stir-fry also works as a vegetable side for a larger dinner.
What can you use instead of pak choi in green vegetable stir-fry with pak choi?
Swiss chard or napa cabbage can replace pak choi in green vegetable stir-fry with pak choi. Add chard stems before its leaves, and watch napa cabbage closely because it softens quickly and can release extra moisture.
Can you use frozen vegetables in green vegetable stir-fry with pak choi?
Yes, frozen vegetables can go into green vegetable stir-fry with pak choi, but they may release water and soften more than fresh vegetables. Cook them from frozen in a hot, uncrowded pan, and avoid thawing them in a bowl first.
Can you freeze green vegetable stir-fry with pak choi?
Yes, you can freeze green vegetable stir-fry with pak choi, but its texture will likely be softer after thawing. Freeze it in meal-sized portions and reheat it in a hot pan; for a crisp-tender result, it is better made fresh.
Green vegetable stir-fry with pak choi Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Vitamin C
48mg · 53% DV
Vitamin A
448µg · 50% DV
Folate
80µg · 20% DV
Minerals
Manganese
0.4mg · 17% DV
Potassium ⭐
528mg · 16% DV
Sodium
352mg · 15% DV
Copper
0.13mg · 14% DV
Green vegetable stir-fry with pak choi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green vegetable stir-fry with pak choi
To burn the 120 calories in 1 cup (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Green vegetable stir-fry with pak choi?
Green vegetable stir-fry with pak choi brings together pak choi and assorted green vegetables, quickly sautéed in a little oil. Pak choi, with crisp pale stems and tender leaves, is widely used in East Asian cooking; this quick-cooking style makes a simple side or light main rather than one fixed traditional recipe.
The vegetables stay pleasantly tender-crisp, with a fresh, mild flavour. Serve it alongside rice or noodles, or pair it with tofu, fish or another protein for a more substantial meal. It is a vegetable-forward dish with a moderate amount of oil and some fibre; a 100 g portion provides 2.8 g of fibre. For a lighter result, use just enough oil to coat the pan and finish with a squeeze of lemon.
How Nutritious Is Green vegetable stir-fry with pak choi?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Green vegetable stir-fry with pak choi 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 Green vegetable stir-fry with pak choi Contain Allergens?
No known major allergens
Which Diets Is Green vegetable stir-fry with pak choi Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green vegetable stir-fry with pak choi Fat Profile
SATURATED
0.88g
MONOUNSATURATED
2.88g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.