🍲 Mongolian BBQ Nutrition Calculator
Estimate calories, protein, carbs, fat, and sodium in your bowl by protein, base, sauce, oil, veggies, and portion style
| Protein | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken | 150 | 27g | 0g | 4g | 320mg |
| Beef | 190 | 24g | 1g | 10g | 400mg |
| Shrimp | 110 | 23g | 1g | 2g | 260mg |
| Tofu | 130 | 14g | 5g | 7g | 180mg |
| Pork | 180 | 22g | 2g | 9g | 330mg |
| Egg | 100 | 7g | 1g | 7g | 150mg |
| Base | Calories | Carbs | Protein | Notes |
|---|---|---|---|---|
| White Rice | 220 | 48g | 4g | Classic bowl base |
| Noodles | 250 | 45g | 6g | Chewier and richer |
| Half Mix | 235 | 46g | 5g | Best balance |
| Cauliflower Rice | 60 | 10g | 3g | Lower-carb swap |
| No Base | 0 | 0g | 0g | Protein and veg only |
| Add-On | Calories | Fat | Sodium | Notes |
|---|---|---|---|---|
| Soy Ginger | 35 | 0g | 700mg | Salty and bright |
| Garlic | 25 | 1g | 480mg | Savory and mild |
| Teriyaki | 60 | 0g | 620mg | Sweeter stir-fry glaze |
| Spicy Chili | 45 | 2g | 520mg | Heat with a little fat |
| Sesame | 80 | 7g | 350mg | Nutty and rich |
| Black Bean | 50 | 1g | 640mg | Deep umami flavor |
| Light Oil | 40 | 4.5g | 0mg | Minimal slick on wok |
| Extra Oil | 120 | 13.5g | 0mg | Fast calories from fat |
| Veg Weight | Calories | Carbs | Fiber | Notes |
|---|---|---|---|---|
| 100g | 30 | 5g | 3g | Light vegetable load |
| 150g | 45 | 8g | 4g | Balanced stir-fry mix |
| 200g | 60 | 10g | 5g | Big veggie bowl |
| 250g | 75 | 13g | 6g | Very vegetable heavy |
When you go to eat at an Mongolian BBQ restaurant, you are allowed to choose many different ingredient for your meal that will be placed into a bowl. The ingredients that you can choose include meats, vegetables, starches, and sauces, but each of these ingredients will have a contribution to the total number of calories that your bowl will contain. For these reasons, it can be difficult for many individual to accurately estimate the number of calories that will be contained within there Mongolian BBQ bowl.
In order to understand the total calorie count of your meal, however, you must understand how each ingredient contribute to the total calories. One of the primary component of a Mongolian BBQ bowl is protein. Protein provides satiety to the body after consuming the meal.
How Ingredients Add Calories to Your Mongolian BBQ Bowl
Satiety is the feeling of fullness that an individual feels after eating. The calories that come from protein, however, can be different than protein to protein. For instance, lean chicken meat contain approximately 150 calories per scoop of protein.
Beef, on the other hand, contains about 190 calories per scoop of protein due to the increased fat content of the meat. Other proteins that may be available include shrimp, which is a lighter protein, and tofu, a plant-based protein. If an individual choose a double scoop of protein instead of a single scoop, the individual will double the protein that they consume, but the total number of calories will increase as well.
Another of the ingredients that is typically used within the bowls are starches, like white rice or noodles. These starches are used as the base of the bowls, but contain a high amount of carbohydrate. One serving of white rice or noodles contains 45 to 48 grams of carbohydrates.
High level of carbohydrates can drop an individual’s energy levels later in the day. Skipping the starch portion of the meal will reduce the total calories of the meal by 200 calories or more. Individuals can also choose to use cauliflower rice instead of white rice, which has few carbohydrates.
Sauces and oils is ingredients in the meal that can significantly add to the total number of calories within an individual’s bowl. The calories from sauces and oils, however, individuals who are counting the calories of their meal often overlook. For instance, a serving of sesame sauce contain 7 grams of fat.
Additionally, the oil the restaurant uses to cook the proteins within the restaurant can add 40 to 120 calories to the total number of calories that an individual consume from there meal. Soy ginger sauce might have less fat than sesame sauce, but soy ginger sauce often contains high amount of sodium. Sodium is another mineral that can affect blood pressure, and that the bowls contains high amounts of sodium from the protein and sauces.
The vegetables that you can add to the Mongolian BBQ bowl contain few calories. 100 grams of vegetables contains around 30 calories. In addition to being low in calories, the vegetables do contain fiber.
Fiber is a substance that helps to slow the digestion process in the body. Thus, while adding 150 to 200 grams of vegetables will increase the size of the bowl, it will not increase the number of calories that is consumed with the meal. The number of calories that you should consume in one of these bowl will depend upon your activity level and your appetite.
For instance, if you are going to be sit all day, you may need to consume fewer calories than if you are recovering from a workout. When building your bowl, be sure to avoid two common mistake: adding too much sauce and adding too much starch. Adding too much sauce will add calories, fat, and sodium to your meal without providing a sensation of fullness.
Similarly, adding too much starch will cause you to feel hungrily again after consuming your meal. Both of these ingredients should of been added in moderation. Finally, you can customize your Mongolian BBQ bowl to meet your specific nutritional goal.
If you require more protein, for instance, you can add a double scoop of chicken. If you are looking to consume fewer calories, you can choose to use less oil in the bowl. By understanding the impact of each of these ingredient on the body, you can create a Mongolian BBQ bowl that meet your nutritional needs.
