⏱ 35 min total

Sweet and Sour Chicken with Rice

Name: Sweet and Sour Chicken with Rice
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ cup White rice; ¼ tbsp Cornstarch; ½ tbsp Water; ¼ tsp Salt; ⅛ tsp Black pepper; ¼ egg white (separated from yolk) Egg white; 2 oz Chicken breast; ½ tbsp Canola oil; ⅛ cup, chopped Green bell pepper; ⅛ cup, chopped Red bell pepper; ¼ medium Onion; ¼ cup, crushed, sliced, or chunks Pineapple; 1 tbsp Brown sugar; 1 tbsp Rice wine vinegar; 1 ½ tbsp Chicken broth

Per 1 serving · 304 g · 15 ingredients

Calories

408

20%
of a 2,000 cal day

Protein
18g
18% of calories
Carbs
62g
62% of calories
Fat
9g
20% of calories

Portion

✓ Low saturated fat

At a glance

One serving of Sweet and Sour Chicken with Rice (304 g) has 408 calories, with 18 g of protein, 62 g of carbohydrates and 9 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (37% DV), Vitamin C (52% DV) and thiamine (33% DV). Keep an eye on sodium, which provides 30% of the daily value.

Per 100 g

134cal

low energy density

Protein per 100 cal

4.5g

Net carbs

60g

carbs minus fiber

Fiber

2.3g

20 g sugar

High in

20%+ of the daily value

Protein37%
Vitamin C52%
Thiamine33%
Niacin50%
Vitamin B654%
Folate (B9)33%

Good source of

10–19% of the daily value

Vitamin E15%
Riboflavin (B2)14%
Choline10%
Potassium10%
Magnesium11%
Zinc11%

Watch

20%+ of the daily value

Sodium30%

Ingredients

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

Directions

Prep 10 minCook 25 min

1
Cook the rice according to package directions; keep covered and warm.
2
In a bowl, whisk the cornstarch, water, salt, pepper, and egg white until smooth. Add the chicken strips and toss to coat evenly.
3
Heat the oil in a large nonstick skillet over medium-high. Add the coated chicken and cook until browned and the thickest pieces reach 165°F, about 3–4 minutes per side. Transfer to a plate.
4
Add the red and green bell peppers and onion to the skillet. Stir-fry until just beginning to soften, about 2 minutes.
5
Stir in the pineapple with its juice, brown sugar, rice wine vinegar, and chicken broth. Bring to a lively simmer and cook, stirring, until slightly reduced and glossy, 3–5 minutes.
6
Return the chicken and any accumulated juices to the pan. Simmer until the sauce coats the ingredients and the chicken is warmed through, 3–5 minutes. Serve over the warm rice.

Vitamins & minerals

Amounts for 1 serving (304 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	38 μg	4%
Vitamin C	47 mg	52%
Vitamin D	0 μg	0%
Vitamin E	2 mg	15%
Vitamin K	3 μg	3%
Thiamine	0.4 mg	33%
Riboflavin (B2)	0.2 mg	14%
Niacin	8 mg	50%
Vitamin B6	1 mg	54%
Folate (B9)	132 μg	33%
Vitamin B12	0.1 μg	5%
Pantothenic acid	2 mg	30%
Choline	57 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	46 mg	5%
Iron	3 mg	34%
Potassium	482 mg	10%
Magnesium	46 mg	11%
Phosphorus	201 mg	29%
Zinc	1 mg	11%
Copper	0.2 mg	20%
Manganese	1 mg	58%
Selenium	23 μg	41%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	8 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	357 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	5 g	—
Galactose	0 g	—
Glucose	6 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.5 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	4 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	9 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 408 calories

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

77min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
57min
Swimming laps

Common questions

How many calories are in Sweet and Sour Chicken with Rice?

One serving of Sweet and Sour Chicken with Rice (1 serving) has 408 calories, which works out to 134 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Sweet and Sour Chicken with Rice high in protein?

It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 18% 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 Sweet and Sour Chicken with Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sweet and Sour Chicken with Rice?

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

How much sugar is in Sweet and Sour Chicken with Rice?

20 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 (304 g)

Calories408

% Daily Value*

Total fat 9g	12%
Saturated fat 0.9g	4%
Trans fat 0.1g
Cholesterol 41mg	14%
Sodium 684mg	30%
Total carbohydrate 62g	23%
Dietary fiber 2.3g	8%
Total sugars 20g
Protein 18g

* 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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