⏱ 50 min total

Chicken & Pineapple Stir-Fry

Name: Chicken & Pineapple Stir-Fry
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 1 serving
Ingredients: ¼ cup Brown rice; 4 oz Chicken breast; ¼ tsp. Mustard, Spicy, Brown; ⅛ tsp Smoked paprika; ¼ dash Salt; ¼ dash Black pepper; ¼ large (2-1/4 per lb, approx 3-3/4" long, Green bell pepper; ¼ cup, chunks Pineapple; ¼ tbsp Olive oil

Per 1 serving · 247 g · 9 ingredients

Calories

367

18%
of a 2,000 cal day

Protein
30g
33% of calories
Carbs
43g
48% of calories
Fat
7.8g
19% of calories

Portion

✓ Protein-dense
✓ Low sodium

At a glance

One serving of Chicken & Pineapple Stir-Fry (247 g) has 367 calories, with 30 g of protein, 43 g of carbohydrates and 7.8 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (60% DV), Vitamin C (59% DV) and thiamine (29% DV). Keep an eye on cholesterol, which provides 28% of the daily value.

Per 100 g

149cal

low energy density

Protein per 100 cal

8.1g

Net carbs

40g

carbs minus fiber

Fiber

2.9g

5.5 g sugar

High in

20%+ of the daily value

Protein60%
Vitamin C59%
Thiamine29%
Riboflavin (B2)21%
Niacin85%
Vitamin B6101%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin E10%
Vitamin B1210%
Potassium13%
Zinc16%

Watch

20%+ of the daily value

Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

¼ cup Brown rice
4 oz Chicken breast
🥄
¼ tsp. Mustard, Spicy, Brown
⅛ tsp Smoked paprika
🥄
¼ dash Salt
¼ dash Black pepper
¼ large (2-1/4 per lb, approx 3-3/4" long, Green bell pepper
¼ cup, chunks Pineapple
¼ tbsp Olive oil

Directions

Prep 10 minCook 40 min

1
Cook the brown rice according to package directions.
2
Trim and cut the chicken breast into bite-size pieces and toss in a bowl with the spicy brown mustard, smoked paprika, and a pinch of salt and pepper until evenly coated.
3
Heat the olive oil in a large skillet over medium–high heat. Add the seasoned chicken and cook, stirring, until lightly browned and mostly cooked through, about 4–5 minutes.
4
Stir in the chopped green bell pepper and cook until the pepper is crisp-tender and the chicken is cooked through to 165° F, 2–3 minutes.
5
Add the pineapple chunks and cook, stirring occasionally, until the edges caramelize, 1–2 minutes. Adjust salt and pepper to taste.
6
Serve the stir-fry over the warm brown rice.

Vitamins & minerals

Amounts for 1 serving (247 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	32 μg	4%
Vitamin C	53 mg	59%
Vitamin D	0 μg	0%
Vitamin E	2 mg	10%
Vitamin K	7 μg	5%
Thiamine	0.3 mg	29%
Riboflavin (B2)	0.3 mg	21%
Niacin	14 mg	85%
Vitamin B6	1 mg	101%
Folate (B9)	31 μg	8%
Vitamin B12	0.2 μg	10%
Pantothenic acid	3 mg	51%
Choline	112 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	26 mg	3%
Iron	2 mg	23%
Potassium	599 mg	13%
Magnesium	107 mg	25%
Phosphorus	407 mg	58%
Zinc	2 mg	16%
Copper	0.2 mg	27%
Manganese	2 mg	94%
Selenium	37 μg	67%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	9 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	100 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 367 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

70min
Walking (3.5 mph)
44min
Cycling (moderate)
31min
Running (6 mph)
52min
Swimming laps

Common questions

How many calories are in Chicken & Pineapple Stir-Fry?

One serving of Chicken & Pineapple Stir-Fry (1 serving) has 367 calories, which works out to 149 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Chicken & Pineapple Stir-Fry high in protein?

Yes. It has 30 g of protein per serving, and 33% of its calories come from protein (8.1 g of protein per 100 calories).

Is Chicken & Pineapple Stir-Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken & Pineapple Stir-Fry?

107 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Chicken & Pineapple Stir-Fry?

5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (247 g)

Calories367

% Daily Value*

Total fat 7.8g	10%
Saturated fat 1.4g	7%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 107mg	5%
Total carbohydrate 43g	16%
Dietary fiber 2.9g	10%
Total sugars 5.5g
Protein 30g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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