Prepared and Processed / Ready-to-Eat Meals
Vegetable stir-fry w/ quail eggs, prep, w/ yacon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 105kcal / 2530kcal (4%) |
Macronutrients
Protein | 4.2 g/ 71g (5%) | ||||||
Total Fat | 6 g/ 42g (14%) | ||||||
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Total Carbs | 8.6 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 3.2 mcg RAE/ 700mcg RAE (0.46%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 23 mg/ 750mg (3%) |
Phosphorus | 58 mg/ 700mg (8%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 215 mg/ 1500mg (14%) |
Allergen Info
Eggs
What is this food?
This is a vegetable stir-fry with quail eggs, plus yacon (a naturally sweet root). It’s a light, savory-sweet dish where the vegetables add volume, the quail eggs add protein, and yacon adds a gentle sweetness.
Why it matters to health
Vegetables bring dietary fiber (2.9 g) which helps you feel full and supports healthy digestion. Quail eggs contribute protein (your meal’s “building block” for muscles and repair) and also add cholesterol (46 mg) and saturated fat (2.6 g), so it’s best to keep the egg portion reasonable within your daily meals. The dish also has sodium (215 mg), which is okay for a serving, but watch how much salt/seasoning you add. Carbohydrates (8.6 g) and sugar (6.6 g) come mostly from the yacon and natural vegetable sugars—pairing it with protein and fiber helps balance your energy for the day.
Healthier tips
- For your 3 meals + 1–2 snacks routine, treat this as a main viand (not just a side). Pair it with 1 serving of rice or a smaller portion if you’re also eating carbs in your meal.
- Use less oil (or a nonstick pan) since total fat is 6 g and saturated fat is 2.6 g per 100 g.
- Go easy on salty seasonings (sodium is 215 mg per 100 g). Flavor with garlic, onion, pepper, and herbs instead.
- Keep the quail eggs to a small-to-moderate portion per serving, especially if you also eat eggs or meat later in the day.
- If yacon is added, measure it—its sweetness is nice, but it also adds to sugars and carbs.
Common Filipino dishes
Ginisang gulay, Tokwa’t baboy, Pinakbet, Egg drop soup, Tortang talong, Ginisang sayote
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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