Moo Goo Gai Pan
Common food
Photo: Wikipedia
Moo Goo Gai Pan is a classic Chinese-American stir-fry featuring tender slices of chicken, crisp snow peas, mushrooms, and other vegetables in a light, savory white sauce. The dish offers a satisfying mix of textures—silky chicken, crunchy vegetables, and a glossy sauce—with a mild, umami-rich flavor profile. Nutritionally, it's a lean, protein-forward option with a low calorie count and minimal fat per serving.
Calorie split: 41% protein · 28% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love Moo Goo Gai Pan for its comforting, mild flavors and the satisfying contrast between tender chicken and crisp-tender vegetables. It's a versatile, crowd-pleasing dish that embodies the appeal of classic Chinese-American takeout.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from soy sauce and broth, which may be a concern for those monitoring salt intake. To counteract this, ask for sauce on the side or request low-sodium soy sauce. Also, some versions may contain gluten from soy sauce or thickeners; those with celiac disease or gluten sensitivity should confirm ingredients or opt for a gluten-free tamari-based sauce.
Key benefits
- High in lean protein for muscle maintenance
- Low in calories and fat for weight management
- Contains fiber from vegetables like snow peas and mushrooms
- Provides vitamins and minerals from mixed vegetables
- Quick-cooking stir-fry preserves vegetable nutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'Moo Goo Gai Pan' literally translates to 'mushroom chicken slices' in Cantonese, directly describing its core ingredients.
Full nutrition (USDA data · scales with serving)
| Water | 84.7 g |
| Energy | 69.0 kcal |
| Protein | 7.1 g |
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 4.9 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.42 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 209 mg |
| Sodium, Na | 106 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 10.6 ug |
| Vitamin C, total ascorbic acid | 6.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.16 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 22.5 mg |
| Vitamin B-12 | 0.04 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 92.0 ug |
| Carotene, alpha | 3.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 167 ug |
| Vitamin E (alpha-tocopherol) | 0.76 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 16.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.39 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 | 0.00 g |
| SFA 16:0 | 0.28 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.85 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.81 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.77 g |
| PUFA 18:2 | 0.67 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 17.0 mg |
FAQ
Is Moo Goo Gai Pan healthy?
Yes, it's generally a healthy choice. It's low in calories (around 69 kcal per 100g), high in protein, and contains fiber and vitamins from the vegetables. The main consideration is sodium content, which can be managed by controlling the sauce.
What vegetables are typically in Moo Goo Gai Pan?
Classic ingredients include button mushrooms, snow peas, water chestnuts, bamboo shoots, and sometimes carrots or baby corn, all stir-fried to retain a crisp texture.
What is the white sauce made from?
The light-colored sauce is typically a savory blend of chicken broth, soy sauce (light), garlic, ginger, and a thickener like cornstarch, giving it a glossy, velvety consistency without heavy color.
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 0.69 kcal/g · 41% calories from protein · 1.4 g fiber · 2.0 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: 0.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.