Chicken and veggie stir fry

Dinner

Item Rating: 77/100

1 serving (250 grams) contains 300 calories, 30.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		283.0
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		66.0 mg	22%
Sodium		566.0 mg	24%
Total Carbohydrates		18.9 g	6%
	Dietary Fiber	3.8 g	13%
	Sugars	4.7 g
protein		28.3 g	56%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		471.7 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 84 cal (30.9%)

Protein: 113 cal (41.4%)

Carbs: 75 cal (27.7%)

About Chicken and veggie stir fry

Chicken and veggie stir fry is a quick and versatile dish commonly found in Asian cuisines, particularly Chinese, Thai, and Japanese cooking. It typically consists of lean chicken breast paired with a colorful mix of vegetables such as bell peppers, broccoli, carrots, and snap peas, stir-fried in a small amount of oil and flavored with sauces like soy sauce or sesame oil. This dish is rich in nutrients, offering high-quality protein from chicken and an abundance of vitamins, minerals, and fiber from the vegetables, while being relatively low in calories and fat when prepared with minimal oil.

Health Benefits

• Supports muscle repair and growth due to high-quality protein content in chicken (around 31 grams per 100 grams of cooked chicken breast).
• Boosts immunity and skin health with vitamin C from vegetables like broccoli and bell peppers.
• Aids digestion and promotes gut health with dietary fiber from vegetables such as carrots and snap peas.

Dietary Considerations

Allergens: Contains soy (from soy sauce, if used), sesame (if sesame oil is included)

Suitable for: High-protein diets, low-carb diets, gluten-free diets (if using gluten-free soy sauce or tamari)

Not suitable for: Vegetarian diets (contains chicken), vegan diets, low-sodium diets (if soy sauce is not reduced in sodium)

Selection and Storage

Refrigerate leftovers in an airtight container for up to 3 days. Reheat in a skillet for better texture, adding a splash of water or broth to prevent drying out.

Common Questions About Chicken and veggie stir fry Nutrition

Is chicken and veggie stir fry high in protein?

Yes, chicken and veggie stir fry is an excellent source of protein, primarily from the chicken. A typical serving can provide around 25-30 grams of protein per 4-ounce portion of chicken, making it an ideal choice for supporting muscle health and repair.

Can I eat chicken and veggie stir fry on a keto diet?

Yes, chicken and veggie stir fry can be keto-friendly if prepared with low-carb vegetables like broccoli, bell peppers, and zucchini, and without sugary sauces. Avoid adding starchy vegetables like carrots or cornstarch-based sauces to keep the meal aligned with keto dietary guidelines.

What are the health benefits of chicken and veggie stir fry?

Chicken and veggie stir fry is rich in lean protein, essential vitamins, and antioxidants from vegetables, supporting immune health, muscle growth, and digestion. It’s also low in saturated fat if prepared with healthy oils, such as olive or avocado oil, making it suitable for heart health.

What is the recommended serving size for chicken and veggie stir fry?

The recommended serving size for chicken and veggie stir fry is approximately 1 cup, which usually contains about 200-350 calories depending on the oil and sauce used. Pairing this with a moderate portion of rice or staying with the stir fry alone can help maintain balanced portion control.

How does chicken and veggie stir fry compare to beef stir fry?

Chicken and veggie stir fry typically has less saturated fat and fewer calories compared to beef stir fry, making it a lighter option for meals. Beef stir fry, however, may provide slightly more iron and zinc, but chicken stir fry offers lean protein while being lower in overall fat.

Data Sources & Scientific References