⏱ 20 min total

White Bean and Chicken Stir Fry

Name: White Bean and Chicken Stir Fry
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: 5 oz Chicken breast; 1 tbsp Olive oil; ⅔ cup Mixed vegetables; 2 tbsp Tamari soy sauce; 3 tbsp Mirin; ¾ cup White beans

Per 1 serving · 580 g · 6 ingredients

Calories

703

35%
of a 2,000 cal day

Protein
55g
31% of calories
Carbs
79g
45% of calories
Fat
19g
24% of calories

Portion

✓ Protein-dense

At a glance

One serving of White Bean and Chicken Stir Fry (580 g) has 703 calories, with 55 g of protein, 79 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (110% DV), dietary fiber (56% DV) and Vitamin A (43% DV). Keep an eye on sodium and cholesterol, which provide 101% and 34% of the daily value.

Per 100 g

121cal

low energy density

Protein per 100 cal

7.8g

Net carbs

63g

carbs minus fiber

Fiber

16g

10 g sugar

High in

20%+ of the daily value

Protein110%
Dietary fiber56%
Vitamin A43%
Vitamin E29%
Thiamine39%
Riboflavin (B2)36%

Good source of

10–19% of the daily value

Vitamin C17%
Vitamin K12%
Vitamin B1212%

Watch

20%+ of the daily value

Sodium101%
Cholesterol34%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Cut the chicken breast into strips.
2
Heat olive oil in a large sauté pan or wok over medium-high heat. Add chicken strips and cook until they start to brown.
3
Add the thawed mixed vegetables and stir until they begin to soften. Pour in the soy sauce and cooking wine.
4
Once the mixture is sizzling, add the drained white beans and toss to coat. Serve hot.

Vitamins & minerals

Amounts for 1 serving (580 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	391 μg	43%
Vitamin C	16 mg	17%
Vitamin D	0 μg	0%
Vitamin E	4 mg	29%
Vitamin K	14 μg	12%
Thiamine	0.5 mg	39%
Riboflavin (B2)	0.5 mg	36%
Niacin	17 mg	107%
Vitamin B6	2 mg	116%
Folate (B9)	190 μg	48%
Vitamin B12	0.3 μg	12%
Pantothenic acid	3 mg	57%
Choline	130 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	195 mg	20%
Iron	9 mg	109%
Potassium	1,760 mg	37%
Magnesium	190 mg	45%
Phosphorus	616 mg	88%
Zinc	4 mg	37%
Copper	1 mg	77%
Manganese	2 mg	66%
Selenium	36 μg	66%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	4 g	—
Aspartic acid	6 g	—
Beta carotene	0 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	8 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	3 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	0 μg	—
Lysine	5 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	10 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	0.5 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 703 calories

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

133min
Walking (3.5 mph)
84min
Cycling (moderate)
59min
Running (6 mph)
99min
Swimming laps

Common questions

How many calories are in White Bean and Chicken Stir Fry?

One serving of White Bean and Chicken Stir Fry (1 serving) has 703 calories, which works out to 121 calories per 100 g. That is about 35% of a 2,000-calorie day.

Is White Bean and Chicken Stir Fry high in protein?

Yes. It has 55 g of protein per serving, and 31% of its calories come from protein (7.8 g of protein per 100 calories).

Is White Bean and Chicken Stir Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in White Bean and Chicken Stir Fry?

2320 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in White Bean and Chicken Stir Fry?

10 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 (580 g)

Calories703

% Daily Value*

Total fat 19g	24%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 104mg	34%
Sodium 2,320mg	101%
Total carbohydrate 79g	29%
Dietary fiber 16g	56%
Total sugars 10g
Protein 55g

* 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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