⏱ 30 min total

Protein Sweet and Sour Chicken

Name: Protein Sweet and Sour Chicken
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 5 oz Chicken breast; ½ scoop (30g) Whey protein powder; ⅛ cup Cornstarch; ¾ large Egg white; ¼ tbsp Coconut oil; ³⁄₁₆ cup Tomato sauce; 1 ½ tsp. Sauce, Chili Garlic; ¾ tbsp Rice wine vinegar; ¼ tbsp Worcestershire sauce; ¼ tbsp Ginger root; ½ cloves, minced Garlic; 1 tbsp chopped Scallions; ¼ tbsp Sesame seeds

Per 1 serving · 276 g · 13 ingredients

Calories

367

18%
of a 2,000 cal day

Protein
48g
53% of calories
Carbs
22g
24% of calories
Fat
8.9g
22% of calories

Portion

✓ Protein-dense

At a glance

One serving of Protein Sweet and Sour Chicken (276 g) has 367 calories, with 48 g of protein, 22 g of carbohydrates and 8.9 g of fat. Most of its energy comes from protein (53% of calories). It is high in protein (95% DV), riboflavin (b2) (30% DV) and niacin (89% DV). Keep an eye on saturated fat and cholesterol, which provide 20% and 35% of the daily value.

Per 100 g

133cal

low energy density

Protein per 100 cal

13g

Net carbs

21g

carbs minus fiber

Fiber

1.2g

2.2 g sugar

High in

20%+ of the daily value

Protein95%
Riboflavin (B2)30%
Niacin89%
Vitamin B696%
Pantothenic acid46%
Choline22%

Good source of

10–19% of the daily value

Vitamin K12%
Thiamine14%
Vitamin B1214%
Calcium10%
Potassium16%
Magnesium14%

Watch

20%+ of the daily value

Saturated fat20%
Cholesterol35%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Pat the chicken dry and cut into small bite-size pieces.
2
In a bowl, whisk together the peanut protein powder and cornstarch until evenly combined.
3
In a separate bowl, lightly beat the egg whites until frothy.
4
Dip chicken pieces in egg whites, letting excess drip off, then coat thoroughly in the protein-cornstarch mixture, and shake off any loose flour.
5
Heat a large nonstick skillet over medium heat and add the coconut oil. Add coated chicken in a single layer and cook, turning occasionally, until golden on all sides. Transfer to a plate.
6
In the same skillet, add tomato sauce, chili garlic sauce, rice wine vinegar, Worcestershire sauce, ginger, and garlic. Simmer, stirring, until the sauce slightly thickens and turns glossy.
7
Return chicken to the skillet and toss to coat. Cook until the chicken is cooked through to 165°F.
8
Remove from heat and garnish with chopped scallions and sesame seeds. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (276 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	22 μg	2%
Vitamin C	5 mg	6%
Vitamin D	0 μg	0%
Vitamin E	1 mg	9%
Vitamin K	14 μg	12%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.4 mg	30%
Niacin	14 mg	89%
Vitamin B6	1 mg	96%
Folate (B9)	24 μg	6%
Vitamin B12	0.3 μg	14%
Pantothenic acid	2 mg	46%
Choline	123 mg	22%

Minerals

Nutrient	Amount	% Daily Value
Calcium	101 mg	10%
Iron	2 mg	30%
Potassium	733 mg	16%
Magnesium	60 mg	14%
Phosphorus	341 mg	49%
Zinc	1 mg	12%
Copper	0.2 mg	21%
Manganese	0.2 mg	7%
Selenium	39 μg	71%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	144 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	14 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	5,674 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	10 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	0.5 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 Protein Sweet and Sour Chicken?

One serving of Protein Sweet and Sour Chicken (1 serving) has 367 calories, which works out to 133 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Protein Sweet and Sour Chicken high in protein?

Yes. It has 48 g of protein per serving, and 53% of its calories come from protein (13 g of protein per 100 calories).

Is Protein Sweet and Sour Chicken keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Protein Sweet and Sour Chicken?

294 mg per serving.

How much sugar is in Protein Sweet and Sour Chicken?

2.2 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 (276 g)

Calories367

% Daily Value*

Total fat 8.9g	11%
Saturated fat 3.9g	20%
Trans fat 0g
Cholesterol 105mg	35%
Sodium 294mg	13%
Total carbohydrate 22g	8%
Dietary fiber 1.2g	4%
Total sugars 2.2g
Protein 48g

* 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

More recipes

View all