Restaurant, Chinese, chicken and vegetables
Whole food · Restaurant Foods
Photo: Wikipedia
A classic stir-fry of tender chicken breast and crisp-tender vegetables like broccoli, carrots, and water chestnuts, lightly coated in a savory, often garlic-and-ginger-forward sauce. It offers a satisfying contrast of soft protein and crunchy, juicy vegetables. Per 100g, it's a lean, high-protein option with a moderate carbohydrate count from the vegetables and sauce.
Calorie split: 34% protein · 23% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect balance of savory, umami-rich sauce coating juicy chicken and the satisfying crunch of fresh vegetables. It's a customizable canvas that adapts to whatever vegetables are on hand, making it a staple of takeout and home cooking alike.
⚠️ Watch-outs & how to enjoy it better
The sauce can be high in sodium, which may be a concern for those monitoring salt intake. To counteract this, you can request sauce on the side, use low-sodium soy sauce, or add extra vegetables to dilute the sauce per bite. Some versions may also use cornstarch-heavy sauces that can spike blood sugar faster; pairing with extra fiber-rich vegetables or a side of brown rice helps mitigate this.
Key benefits
- High-quality lean protein from chicken breast
- Good source of dietary fiber from mixed vegetables
- Low in saturated fat
- Provides vitamins like A and C from colorful vegetables
- Quick-cooking, versatile weeknight meal base
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'Moo Goo' in the classic dish Moo Goo Gai Pan literally translates to 'mushroom' in Cantonese, referring to the button mushrooms traditionally used, though many modern versions feature a wider vegetable medley.
Full nutrition (USDA data · scales with serving)
| Water | 80.2 g |
| Energy | 95.0 kcal |
| Energy | 399 kj |
| Protein | 8.2 g |
| Total lipid (fat) | 4.6 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 5.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 2.9 g |
| Sucrose | 2.0 g |
| Glucose | 0.47 g |
| Fructose | 0.50 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 1.6 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.56 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 185 mg |
| Sodium, Na | 413 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 8.1 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.44 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 40.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 41.8 mg |
| Betaine | 2.6 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 30.0 ug |
| Carotene, beta | 286 ug |
| Carotene, alpha | 66.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 630 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 301 ug |
| Vitamin E (alpha-tocopherol) | 0.77 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.04 mg |
| Tocopherol, gamma | 1.5 mg |
| Tocopherol, delta | 0.53 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 54.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.77 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.50 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.22 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.0 g |
| MUFA 18:1 c | 1.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:2 n-6 c,c | 1.8 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.26 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 21.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.31 g |
| Isoleucine | 0.31 g |
| Leucine | 0.52 g |
| Lysine | 0.45 g |
| Methionine | 0.16 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.20 g |
| Valine | 0.32 g |
| Arginine | 0.42 g |
| Histidine | 0.18 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.70 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.26 g |
| Proline | 0.26 g |
| Serine | 0.29 g |
| Hydroxyproline | 0.01 g |
FAQ
Is chicken and vegetables a healthy choice?
Generally, yes. It's a lean protein and vegetable-forward dish. The healthiness depends heavily on the sauce (sodium, sugar, oil content) and cooking method. Opting for light sauce and steamed or stir-fried (not deep-fried) versions maximizes its nutritional benefits.
Can I make it gluten-free?
Yes, by substituting the soy sauce with tamari or a gluten-free soy sauce alternative and ensuring any oyster sauce or other condiments used are also certified gluten-free. The vegetables and chicken are naturally gluten-free.
What vegetables are typically included?
Common choices include broccoli, carrots, snow peas, water chestnuts, baby corn, mushrooms, bell peppers, and bok choy. The mix often provides a rainbow of colors and textures.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.95 kcal/g · 34% calories from protein · 0.9 g fiber · 2.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.