Chicken Stir-Fry with Vegetables Calories
420 calories per serving
Asian
A standard serving of Chicken Stir-Fry with Vegetables contains approximately 420 calories, making it one of the more balanced Asian-inspired meals you can enjoy — packed with lean protein and fiber-rich vegetables. However, calories can climb quickly depending on how much oil is used during cooking and whether a sauce heavy in sugar or sodium is added. Portion size is also key, as restaurant servings are often 1.5–2× a standard home-cooked portion.
Protein
38g
36% of calories
Carbs
28g
27% of calories
Fat
16g
34% of calories
Ingredient Breakdown
| Ingredient | Calories | Protein | Carbs |
|---|---|---|---|
| Boneless Skinless Chicken Breast (5 oz, cooked) | 165 | 31g | 0g |
| Stir-Fry Vegetables (broccoli, bell pepper, snap peas, carrots — 1.5 cups) | 60 | 3g | 12g |
| Vegetable or Sesame Oil (1.5 tbsp) | 120 | 0g | 0g |
| Soy Sauce / Stir-Fry Sauce (3 tbsp) | 35 | 2g | 6g |
| Garlic & Ginger (2 cloves + 1 tsp) | 10 | 0.4g | 2g |
| Cornstarch (1 tsp, for sauce thickening) | 10 | 0g | 2.5g |
| Green Onions & Sesame Seeds (garnish) | 20 | 0.6g | 1.5g |
| Total | 420 | 38g | 28g |
Track any meal instantly
Send a food photo to Sunn on WhatsApp and get instant calorie and macro tracking.
Start your free trialHealthier Alternatives
Swap vegetable oil for a light cooking spray
Save ~60 calories by cutting oil from 1.5 tbsp to a quick spritz
Use low-sodium soy sauce and reduce sauce by half
Save ~25 calories and cut sodium by up to 400mg
Shrimp Stir-Fry with Vegetables instead of chicken
Save ~100 calories — shrimp is ultra-lean with only 1g fat per 3 oz
Tofu Stir-Fry with Vegetables (firm tofu, baked or air-fried)
Save ~70 calories and reduce saturated fat while adding plant-based protein
Portion Tips
- 1.
Aim for a protein-to-vegetable ratio of 1:1.5 by volume — this naturally limits calorie density while keeping you full.
- 2.
Measure your cooking oil before adding it to the wok; it's easy to pour 3–4 tbsp without realizing, doubling the fat calories.
- 3.
At restaurants, ask for the sauce on the side — stir-fry sauces can add 100–200 extra calories when applied generously in the kitchen.
- 4.
If serving with rice, limit to ½ cup cooked (around 100 calories) and let the stir-fry itself be the star of the plate.
- 5.
Use a 9-inch plate instead of a large dinner plate to naturally keep portion sizes in check without counting every gram.
Common Questions About Chicken Stir-Fry with Vegetables
How many calories are in chicken stir-fry with vegetables?
A standard home-cooked serving (about 1.5 cups) of Chicken Stir-Fry with Vegetables contains approximately 380–450 calories. Restaurant portions can range from 500–750 calories due to larger serving sizes and more oil or sauce used during cooking. These are estimates based on typical recipes.
Is chicken stir-fry good for weight loss?
Chicken stir-fry can be a great weight-loss-friendly meal when prepared with minimal oil, a light sauce, and plenty of non-starchy vegetables. It's high in protein (which promotes satiety) and fiber. However, this is general nutrition information — consult a registered dietitian for personalized dietary advice.
How much protein is in chicken stir-fry?
A serving made with approximately 5 oz of boneless skinless chicken breast provides around 35–40g of protein. Protein content will vary based on how much chicken is used and whether other protein sources like edamame or tofu are added.
Does adding rice to chicken stir-fry significantly increase calories?
Yes — a standard ½ cup serving of cooked white rice adds about 100 calories and 22g of carbohydrates. Opting for cauliflower rice instead saves roughly 80 calories per serving and adds additional vegetables to your meal.