⏱ 30 min total

Stir-Fried Mushroom & Zucchini Chicken

Name: Stir-Fried Mushroom & Zucchini Chicken
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 4 oz Chicken breast; ¾ tbsp Cornstarch; ¼ tbsp Canola oil; ¼ tbsp Sesame oil; ¾ cup, pieces or slices White mushrooms; ¼ medium Zucchini; 1 tbsp Tamari soy sauce; ¼ tbsp Rice wine vinegar; ½ tsp Granulated sugar; 1 cloves, minced Garlic; ½ tsp Ginger root; ½ tbsp Sesame seeds

Per 1 serving · 260 g · 12 ingredients

Calories

290

15%
of a 2,000 cal day

Protein
31g
42% of calories
Carbs
14g
19% of calories
Fat
13g
39% of calories

Portion

✓ Protein-dense

At a glance

One serving of Stir-Fried Mushroom & Zucchini Chicken (260 g) has 290 calories, with 31 g of protein, 14 g of carbohydrates and 13 g of fat. Most of its energy comes from protein (42% of calories). It is high in protein (61% DV), riboflavin (b2) (38% DV) and niacin (87% DV). Keep an eye on sodium and cholesterol, which provide 46% and 28% of the daily value.

Per 100 g

111cal

low energy density

Protein per 100 cal

11g

Net carbs

12g

carbs minus fiber

Fiber

1.8g

4.8 g sugar

High in

20%+ of the daily value

Protein61%
Riboflavin (B2)38%
Niacin87%
Vitamin B686%
Pantothenic acid54%
Choline21%

Good source of

10–19% of the daily value

Vitamin C12%
Thiamine17%
Folate (B9)10%
Vitamin B1211%
Potassium16%
Magnesium17%

Watch

20%+ of the daily value

Sodium46%
Cholesterol28%

Ingredients

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

Directions

Prep 15 minCook 15 min

1
Toss the chicken slices with cornstarch until evenly coated.
2
Heat the canola and sesame oil in a pan over medium-high heat.
3
Add the chicken to the pan and cook until browned on both sides, about 2-3 minutes per side.
4
Remove the chicken from the pan and increase the heat to high.
5
Add the mushrooms and zucchini to the pan and cook until they start to brown.
6
Stir in the garlic and ginger, cooking for 30 seconds until fragrant.
7
Continue cooking for another 2-3 minutes until the vegetables soften slightly.
8
Return the chicken to the pan and stir to combine with the vegetables.
9
Add the soy sauce, sugar, and rice wine vinegar, stirring to coat everything evenly.
10
Serve garnished with sesame seeds.

Vitamins & minerals

Amounts for 1 serving (260 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	13 μg	1%
Vitamin C	11 mg	12%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	9%
Vitamin K	5 μg	4%
Thiamine	0.2 mg	17%
Riboflavin (B2)	0.5 mg	38%
Niacin	14 mg	87%
Vitamin B6	1 mg	86%
Folate (B9)	39 μg	10%
Vitamin B12	0.3 μg	11%
Pantothenic acid	3 mg	54%
Choline	116 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	69 mg	7%
Iron	2 mg	25%
Potassium	749 mg	16%
Magnesium	70 mg	17%
Phosphorus	363 mg	52%
Zinc	2 mg	15%
Copper	0.4 mg	49%
Manganese	0.3 mg	15%
Selenium	33 μg	60%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.4 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	59 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	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	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.4 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 290 calories

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

55min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Stir-Fried Mushroom & Zucchini Chicken?

One serving of Stir-Fried Mushroom & Zucchini Chicken (1 serving) has 290 calories, which works out to 111 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Stir-Fried Mushroom & Zucchini Chicken high in protein?

Yes. It has 31 g of protein per serving, and 42% of its calories come from protein (11 g of protein per 100 calories).

Is Stir-Fried Mushroom & Zucchini Chicken keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Stir-Fried Mushroom & Zucchini Chicken?

1065 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Stir-Fried Mushroom & Zucchini Chicken?

4.8 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 (260 g)

Calories290

% Daily Value*

Total fat 13g	16%
Saturated fat 1.8g	9%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 1,065mg	46%
Total carbohydrate 14g	5%
Dietary fiber 1.8g	6%
Total sugars 4.8g
Protein 31g

* 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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