Depending on the method of preparation, shrimp stir fry is a decadent treat or a healthy low-fat meal, which illustrates its appeal. Shrimp stir fry is a versatile dish, easily made with a wide variety of vegetables. You can eat it as-is or serve it over rice, pasta, polenta or quinoa. Your choice of base, sauce and ingredients will determine the calorie and fat content of the dish, but it's easy to create a tasty shrimp stir fry that is healthy and low in fat and calories.
Calories can vary significantly in a shrimp stir fry depending on the ingredients used. A typical serving of homemade stir fry with mixed vegetables served over rice contains around 299 calories. A serving size is 1-1/4 cups of stir fry with 3/4 cup of rice. That may seem like a large serving, but shrimp stir fry is a complete meal and does not need to be served with side dishes. There are 4 g of fat in each serving. Shrimp alone is a low-fat protein with 99 calories in a 3 oz. serving.
Homemade shrimp stir fry cooked with snow peas, zucchini, onion, mushrooms and peppers, and served with rice, contains 174 mg of cholesterol, 487 mg of sodium, 27 g of protein and 36 g of carbohydrates, with 3 g of fiber. Vegetables are a good source of vitamins and fiber, while shrimp is a good source of minerals. Almost half of the sodium in the stir fry comes from the shrimp.
Shrimp contains omega-3 fatty acids, which help protect against heart disease. The EPA and DHA types of fatty acids found in shrimp can help lower cholesterol levels and blood pressure. You should eat foods containing omega-3 fatty acids at least twice a week, according to the American Heart Association. The healthiest way to serve shrimp stir fry is to accompany it with a whole grain starch, such as brown rice or whole wheat pasta. Whole grains contain fiber, which can help with weight loss, lower cholesterol levels and prevent spikes in blood sugar levels.
Choosing brown rice over white rice as an accompaniment to shrimp stir fry lowers your calorie intake. A cup of cooked, long-grain brown rice provides 111 calories and 1 g of fiber, while a cup of cooked, long-grain white rice holds 130 calories without any dietary fiber. Use a wide variety of vegetables in your stir fry to maximize the benefits of vitamins and fiber. Go easy on the soy sauce, which is often high in sodium. Try a version that is low in sodium. A tablespoon of good quality soy sauce is usually all you need to flavor an entire dish.
- "Taste of Home"; Shrimp Vegetable Stir-Fry Recipe; February/March 2003
- Cleveland Clinic: The Power of Fish
- Mayo Clinic.com: Dietary Fiber: Essential for a Healthy Diet
- RecipeTips.com: Crustaceans, Shrimp, Mixed Species, Cooked, Moist Heat
- RecipeTips.com: Rice, Brown, Long-Grain, Cooked
- RecipeTips.com: Rice, White, Long-Grain, Regular, Cooked