⏱ 40 min total

Healthy Chicken Stir Fry

Name: Healthy Chicken Stir Fry
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: 1 tbsp Tamari soy sauce; ¼ tbsp Lemon juice; ¼ tbsp Honey; ¼ tbsp Sesame oil; ¼ tbsp Rice wine vinegar; ⅛ tsp Crushed red pepper flakes; 4 oz Chicken breast; ½ tbsp Olive oil; 1 clove Garlic; 1 small Carrots; ½ large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper; ¾ cup, pieces or slices White mushrooms; ½ cup chopped Broccoli; ¼ tbsp Cornstarch; ½ cup White rice

Per 1 serving · 482 g · 15 ingredients

Calories

677

34%
of a 2,000 cal day

Protein
38g
23% of calories
Carbs
97g
58% of calories
Fat
15g
19% of calories

Portion

At a glance

One serving of Healthy Chicken Stir Fry (482 g) has 677 calories, with 38 g of protein, 97 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (77% DV), dietary fiber (22% DV) and Vitamin A (63% DV). Keep an eye on sodium and cholesterol, which provide 49% and 28% of the daily value.

Per 100 g

141cal

low energy density

Protein per 100 cal

5.7g

Net carbs

91g

carbs minus fiber

Fiber

6.3g

12 g sugar

High in

20%+ of the daily value

Protein77%
Dietary fiber22%
Vitamin A63%
Vitamin C169%
Vitamin E25%
Vitamin K51%

Good source of

10–19% of the daily value

Vitamin B1210%

Watch

20%+ of the daily value

Sodium49%
Cholesterol28%

Ingredients

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

Directions

Prep 15 minCook 25 min

1
Prepare rice according to package instructions and set aside.
2
In a medium bowl, whisk together soy sauce, lemon juice, honey, sesame oil, rice wine vinegar, and red pepper flakes. Add chicken and toss to coat. Marinate in the fridge while chopping vegetables.
3
Heat a large wok over high heat and add one tablespoon of olive oil. Drain chicken from marinade, reserving marinade. Cook chicken in the wok until cooked through, about 5 minutes. Remove chicken to a plate.
4
Add remaining olive oil to the wok and cook garlic until fragrant, about 1 minute. Add carrots, bell peppers, and mushrooms. Cook until bright and crisp-tender, about 3 minutes.
5
Add broccoli and cooked chicken to the wok. Reduce heat to low.
6
Whisk cornstarch into reserved marinade and pour into the wok. Simmer and cook until thickened, about 5 minutes. Serve over rice.

Vitamins & minerals

Amounts for 1 serving (482 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	568 μg	63%
Vitamin C	152 mg	169%
Vitamin D	0.1 μg	1%
Vitamin E	4 mg	25%
Vitamin K	62 μg	51%
Thiamine	1 mg	68%
Riboflavin (B2)	1 mg	48%
Niacin	19 mg	118%
Vitamin B6	2 mg	122%
Folate (B9)	313 μg	78%
Vitamin B12	0.2 μg	10%
Pantothenic acid	4 mg	81%
Choline	133 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	87 mg	9%
Iron	6 mg	75%
Potassium	1,186 mg	25%
Magnesium	93 mg	22%
Phosphorus	491 mg	70%
Zinc	3 mg	25%
Copper	0.4 mg	48%
Manganese	1 mg	63%
Selenium	47 μg	85%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,766 μg	—
Arginine	3 g	—
Aspartic acid	4 g	—
Beta carotene	5,639 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	5 g	—
Galactose	0.1 g	—
Glucose	5 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.1 g	—
Leucine	3 g	—
Lycopene	0.5 μg	—
Lysine	3 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	2 g	—
Starch	1 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.5 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 677 calories

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

129min
Walking (3.5 mph)
81min
Cycling (moderate)
56min
Running (6 mph)
95min
Swimming laps

Common questions

How many calories are in Healthy Chicken Stir Fry?

One serving of Healthy Chicken Stir Fry (1 serving) has 677 calories, which works out to 141 calories per 100 g. That is about 34% of a 2,000-calorie day.

Is Healthy Chicken Stir Fry high in protein?

It provides a solid 38 g of protein per serving (77% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Healthy Chicken Stir Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 91 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Healthy Chicken Stir Fry?

1118 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Healthy Chicken Stir Fry?

12 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 (482 g)

Calories677

% Daily Value*

Total fat 15g	19%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 1,118mg	49%
Total carbohydrate 97g	35%
Dietary fiber 6.3g	22%
Total sugars 12g
Protein 38g

* 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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