⏱ 25 min total

Chicken Stir-Fry

Name: Chicken Stir-Fry
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 tbsp Chicken broth; 4 oz Chicken breast; ¹⁄₁₆ tsp Cayenne pepper; ¼ cup Asparagus; ¼ cup chopped Broccoli; ½ cup, pieces or slices White mushrooms; ¼ medium Carrots; ¼ tsp Ginger root; ¼ extra large Egg

Per 1 serving · 250 g · 9 ingredients

Calories

186

9%
of a 2,000 cal day

Protein
30g
65% of calories
Carbs
5.8g
13% of calories
Fat
4.6g
22% of calories

Portion

✓ Protein-dense
✓ Low sodium

At a glance

One serving of Chicken Stir-Fry (250 g) has 186 calories, with 30 g of protein, 5.8 g of carbohydrates and 4.6 g of fat. Most of its energy comes from protein (65% of calories). It is high in protein (60% DV), Vitamin A (20% DV) and Vitamin C (27% DV). Keep an eye on cholesterol, which provides 45% of the daily value.

Per 100 g

75cal

low energy density

Protein per 100 cal

16g

Net carbs

carbs minus fiber

Fiber

2.1g

2.5 g sugar

High in

20%+ of the daily value

Protein60%
Vitamin A20%
Vitamin C27%
Vitamin K33%
Riboflavin (B2)38%
Niacin80%

Good source of

10–19% of the daily value

Vitamin E10%
Thiamine17%
Folate (B9)14%
Vitamin B1217%
Potassium15%
Magnesium12%

Watch

20%+ of the daily value

Cholesterol45%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Heat the chicken broth in a nonstick wok or large skillet over medium-high heat until simmering.
2
Cut the chicken into bite-size strips or chunks and add to the pan. Stir-fry until mostly cooked through and lightly browned at the edges, 3 to 4 minutes.
3
Add the asparagus, broccoli, mushrooms, carrots, cayenne, and minced ginger. Stir-fry until the vegetables are crisp-tender and the chicken is cooked through to 165°F, 4 to 6 minutes.
4
Push the stir-fry to one side of the pan. Quickly scramble the egg in the open space until just set, then fold it into the stir-fry.
5
Taste and adjust seasoning if desired, then serve hot.

Vitamins & minerals

Amounts for 1 serving (250 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	180 μg	20%
Vitamin C	24 mg	27%
Vitamin D	0.3 μg	2%
Vitamin E	1 mg	10%
Vitamin K	39 μg	33%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.5 mg	38%
Niacin	13 mg	80%
Vitamin B6	1 mg	83%
Folate (B9)	58 μg	14%
Vitamin B12	0.4 μg	17%
Pantothenic acid	3 mg	54%
Choline	152 mg	28%

Minerals

Nutrient	Amount	% Daily Value
Calcium	40 mg	4%
Iron	2 mg	23%
Potassium	715 mg	15%
Magnesium	48 mg	12%
Phosphorus	340 mg	49%
Zinc	1 mg	13%
Copper	0.2 mg	25%
Manganese	0.1 mg	7%
Selenium	35 μg	63%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	539 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	1,521 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	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	30 μg	—
Serine	1 g	—
Starch	0.2 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0.3 μg	—

Burning 186 calories

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

35min
Walking (3.5 mph)
22min
Cycling (moderate)
16min
Running (6 mph)
26min
Swimming laps

Common questions

How many calories are in Chicken Stir-Fry?

One serving of Chicken Stir-Fry (1 serving) has 186 calories, which works out to 75 calories per 100 g. That is about 9.3% of a 2,000-calorie day.

Is Chicken Stir-Fry high in protein?

Yes. It has 30 g of protein per serving, and 65% of its calories come from protein (16 g of protein per 100 calories).

Is Chicken Stir-Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 13% 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 Stir-Fry?

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

How much sugar is in Chicken Stir-Fry?

2.5 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 (250 g)

Calories186

% Daily Value*

Total fat 4.6g	6%
Saturated fat 1.1g	6%
Trans fat 0g
Cholesterol 135mg	45%
Sodium 126mg	5%
Total carbohydrate 5.8g	2%
Dietary fiber 2.1g	7%
Total sugars 2.5g
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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