⏱ 20 min total

Chicken Zucchini Stir Fry

Name: Chicken Zucchini Stir Fry
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 1 serving
Ingredients: 1 tbsp Tamari soy sauce; ¼ cup Chicken broth; ¼ tbsp Cornstarch; ½ tbsp Rice wine vinegar; ¼ tbsp Granulated sugar; ½ tsp Sesame oil; ¾ tbsp Canola oil; ½ cloves, minced Garlic; ¼ tbsp Ginger root; 4 oz Chicken breast; ½ cup, chopped Zucchini; ¼ tbsp Sesame seeds; ½ medium Scallions

Per 1 serving · 291 g · 13 ingredients

Calories

314

16%
of a 2,000 cal day

Protein
30g
38% of calories
Carbs
9.9g
13% of calories
Fat
17g
49% of calories

Portion

✓ Protein-dense

At a glance

One serving of Chicken Zucchini Stir Fry (291 g) has 314 calories, with 30 g of protein, 9.9 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (59% DV), Vitamin K (22% DV) and riboflavin (b2) (22% DV). Keep an eye on sodium and cholesterol, which provide 52% and 28% of the daily value.

Per 100 g

108cal

low energy density

Protein per 100 cal

9.5g

Net carbs

carbs minus fiber

Fiber

1.3g

5.4 g sugar

High in

20%+ of the daily value

Protein59%
Vitamin K22%
Riboflavin (B2)22%
Niacin78%
Vitamin B685%
Pantothenic acid37%

Good source of

10–19% of the daily value

Vitamin C15%
Vitamin E17%
Thiamine15%
Vitamin B1211%
Potassium14%
Magnesium15%

Watch

20%+ of the daily value

Sodium52%
Cholesterol28%

Ingredients

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

Directions

Prep 15 minCook 5 min

1
Whisk together the soy sauce, chicken broth, cornstarch, rice wine vinegar, sugar, and sesame oil in a large bowl until fully dissolved.
2
Heat one-third of the canola oil in a large skillet over medium-high heat. Cook half of the chicken slices for 2-3 minutes on each side until just cooked through, then transfer to a plate.
3
Repeat with half of the remaining oil and chicken slices. Remove the chicken and set aside.
4
Add the remaining oil to the skillet, then add garlic and ginger. Cook for 30-45 seconds until fragrant.
5
Stir in the sauce and cook for 1 minute. Add zucchini and cook for 2 minutes until the sauce thickens and the zucchini is tender-crisp. Remove from heat and stir in the chicken to coat.
6
Garnish with sesame seeds and sliced scallions before serving.

Vitamins & minerals

Amounts for 1 serving (291 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	18 μg	2%
Vitamin C	13 mg	15%
Vitamin D	0 μg	0%
Vitamin E	3 mg	17%
Vitamin K	26 μg	22%
Thiamine	0.2 mg	15%
Riboflavin (B2)	0.3 mg	22%
Niacin	12 mg	78%
Vitamin B6	1 mg	85%
Folate (B9)	37 μg	9%
Vitamin B12	0.3 μg	11%
Pantothenic acid	2 mg	37%
Choline	110 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	55 mg	5%
Iron	2 mg	21%
Potassium	673 mg	14%
Magnesium	61 mg	15%
Phosphorus	320 mg	46%
Zinc	1 mg	12%
Copper	0.2 mg	23%
Manganese	0.3 mg	14%
Selenium	27 μg	50%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	119 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 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 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 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	1 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 314 calories

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

60min
Walking (3.5 mph)
38min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Chicken Zucchini Stir Fry?

One serving of Chicken Zucchini Stir Fry (1 serving) has 314 calories, which works out to 108 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Chicken Zucchini Stir Fry high in protein?

Yes. It has 30 g of protein per serving, and 38% of its calories come from protein (9.5 g of protein per 100 calories).

Is Chicken Zucchini Stir Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 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 Zucchini Stir Fry?

1202 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chicken Zucchini Stir Fry?

5.4 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 (291 g)

Calories314

% Daily Value*

Total fat 17g	22%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 1,202mg	52%
Total carbohydrate 9.9g	4%
Dietary fiber 1.3g	5%
Total sugars 5.4g
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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