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Mixed Seafood Stir-Fry

Mixed Seafood Stir-Fry

EverydayCooked

Mixed seafood stir-fry is a protein-rich dish combining tender shrimp, squid, scallops, and white fish quickly cooked in a wok or skillet with minimal oil. This preparation method preserves the seafood's natural flavors and textures while adding crisp vegetables like bell peppers and snap peas for balanced nutrition. The dish is notably low in saturated fat, provides omega-3 fatty acids from marine sources, and can be adapted to gluten-free or low-carb diets through sauce and seasoning choices.

Macro Impact

A 3 oz serving contains 156 calories, 22g protein, 7g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 156 calories?
Walking3.5 mph, moderate pace
36 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories156
% Daily Value*
Total Fat3g
4%
Saturated Fat0.8g
4%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat1g
Cholesterol77mg
26%
Sodium298mg
13%
Total Carbohydrate7g
2%
Dietary Fiber0.8g
3%
Total Sugars3g
Includes Added Sugars0g
0%
Protein22g
Vitamin D0.6mcg
3%
Calcium26mg
2%
Iron1mg
7%
Potassium255mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
7 / 275 g
2%
Fiber
1 / 28 g
3%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
4%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
77 / 300 g
26%
Omega 3
1 / 5 g
18%
Omega 6
0 / 19 g
2%
Omega 9
1 g
Protein
Protein
22 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
22%
Isoleucine
1 / 2 g
80%
Leucine
2 / 3 g
69%
Lysine
2 / 2 g
100%
Methionine
1 / 1 g
57%
Phenylalanine
1 / 2 g
47%
Threonine
1 / 1 g
79%
Tryptophan
0 / 0 g
80%
Valine
1 / 2 g
70%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
2 / 2 mcg
64%
Folate
9 / 400 mcg
2%
Vitamin A
17 / 800 mcg
2%
Vitamin C
2 / 83 mg
2%
Vitamin D
1 / 15 mcg
4%
Vitamin E
1 / 15 mg
5%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
26 / 1k mg
3%
Copper
0 / 1 mg
19%
Iron
1 / 13 mg
10%
Magnesium
21 / 370 mg
6%
Manganese
0 / 2 mg
8%
Phosphorous
170 / 700 mg
24%
Potassium
255 / 3k mg
9%
Selenium
30 / 55 mcg
54%
Sodium
298 / 2.3k mg
13%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
43 / 150 mcg
28%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
61 g
Caffeine
0 mg
Choline
60 mg
Taurine
85 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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