Chicken stir-fry with rice: Calories, Protein & Nutrients
453 kcal · 35 g protein · 52 g carbs · 11 g fat · 5.2 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Chicken breast (roasted) 1 × three ounces | 85 g | 140 | 26.4 | 0.0 | 3.0 | 0.0 |
| White rice (cooked) 1 × one cup | 158 g | 194 | 4.6 | 41.2 | 0.6 | 1.4 |
| Broccoli (cooked) 1 × one cup | 91 g | 32 | 2.2 | 6.5 | 0.4 | 3.0 |
| Red bell pepper (raw) ½ × one medium | 60 g | 18 | 0.5 | 4.0 | 0.1 | 0.7 |
| Soy sauce 1 × one tablespoon | 16 g | 8 | 1.3 | 0.8 | 0.1 | 0.1 |
| Sesame oil ½ × one tablespoon | 7 g | 60 | 0.0 | 0.0 | 6.8 | 0.0 |
| Total | 416 g | 453 | 35.0 | 52.4 | 10.9 | 5.2 |
White rice (cooked) brings the most calories (43%); Chicken breast (roasted) the most protein (75%); Soy sauce the most sodium (89%).
Where the calories come from
Protein 31% · Carbohydrate 46% · Fat 22% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 35 g | 70% | |
| Carbohydrate | 52 g | 19% | |
| Fat | 11 g | 14% | |
| Saturated fat * | 2.0 g | 10% | |
| Fiber | 5.2 g | 19% | |
| Sugars * | 1.5 g | — | |
| Sodium | 982 mg | 43% | |
| Potassium | 769 mg | 16% | |
| Calcium | 88 mg | 7% | |
| Iron | 4.8 mg | 27% | |
| Magnesium | 76 mg | 18% | |
| Zinc | 2.1 mg | 19% | |
| Selenium | 40 mcg | 72% | |
| Vitamin B12 * | 0.3 mcg | 12% | |
| Vitamin D * | 0.1 mcg | 0% | |
| Folate * | 319 mcg DFE | 80% | |
| Vitamin K | 130 mcg | 108% |
* One or more foods have no USDA value for this nutrient, so the total is a minimum.
Against the other 72 meals
- Protein per 100 kcal: 7.7 g, rank 31 of 73. Best dinner on this measure: Pork chop & Brussels sprouts (12.5 g).
- Fiber: rank 43 of 73 (highest first).
- Sodium: rank 65 of 73 (lowest first).
- Calories: rank 56 of 73 (lightest first).
Common questions
How many calories are in chicken stir-fry with rice?
About 453 kcal for the portions listed (416 g of food in total), from USDA FoodData Central values.
How much protein is in chicken stir-fry with rice?
35 g — 7.7 g per 100 kcal, which ranks 31 of 73 meals on this site.
How much fiber and sodium?
5.2 g of fiber (19% of the 28 g Daily Value) and 982 mg of sodium (43% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator