Calories in Stir Fry (Ireland)

Stir Fry ranked by protein density

Showing the top 50 of the 61 stir fry products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.

What the stir fry numbers show

Median across all 61 of them is 5.2g of protein per 100 calories. 15 clear 10g of protein per 100 calories — about one in four, and 10g is the line Keith uses for a food that pays for its calories.

Calories run from 25 to 358 per 100g inside this one group, a 14-fold spread, so “stir fry” on its own tells you almost nothing about what a portion costs you.

Own-brand is not the compromise here. The supermarket own-label median is 5.4g of protein per 100 calories across 44 products, against 3.6g for the 17 name-brand ones.

What to actually pick

On the numbers the pick is Lidl Birchwood Fresh Turkey Breast Stir Fry 370g: 23.1g of protein per 100 calories, 4.4 times the 5.2g median for the group.

Nothing in here passes 400 calories per 100g, so portion size matters less than it does in the snack aisles.

Where this fits

If the real question is what to put on the plate, there is a week of Irish meals with the numbers already done.

For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.

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