Stir-fry, Chicken, Onion
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 21.08 g | 8% |
| Net Carbohydrates | 17.44 g | 7% |
| Sugars | 7.02 g | 20% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 3.64 g | 13% |
| Protein | 160.38 g | 321% |
| Total Fat | 31.94 g | 41% |
| Saturated Fat | 7.22 g | 36% |
| Monounsaturated Fat | 9.36 g | - |
| Polyunsaturated Fat | 11.8 g | - |
| Trans Fat | 0.09 g | 100% |
| Cholesterol | 425 mg | 142% |
| Vitamins | ||
| Vitamin A | 37.78 mcg | 4% |
| Vitamin C | 17.03 mg | 19% |
| Vitamin D | 0.63 mcg | 3% |
| Minerals | ||
| Sodium | 3301.32 mg | 144% |
| Potassium | 1747.81 mg | 37% |
| Calcium | 151.16 mg | 12% |
| Magnesium | 192.44 mg | 46% |
| Iron | 6.47 mg | 36% |
| Zinc | 5.73 mg | 52% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
4%
Vitamin C
19%
Vitamin D
3%
Vitamin E
17%
Vitamin K
49%
Vitamin B1
38%
Vitamin B2
53%
Vitamin B3
435%
Vitamin B5
104%
Vitamin B6
197%
Vitamin B7
-
Vitamin B9
1%
Vitamin B12
71%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
12%
Iron
36%
Magnesium
46%
Phosphorus
101%
Potassium
37%
Sodium
144%
Zinc
52%
Copper
41%
Manganese
36%
Selenium
255%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
6%
Isoleucine
8%
Valine
6%
Lysine
5%
Tryptophan
9%
Threonine
6%
Phenylalanine
10%
Methionine
5%
Histidine
6%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 1047 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 h 34 min
Jogging
2 h 13 min
Cycling
2 h 16 min
Walking
4 h 6 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Chicken and onion stir-fry, as a type of stir-fry, is generally considered a healthier option among various meals, particularly when prepared with lean protein and abundant vegetables. Observational evidence suggests that stir-fries are an excellent way to incorporate diverse vegetables, which may support heart-healthy eating and potentially aid in blood pressure control, according to Harvard Health. The American Heart Association also highlights lean protein sources like poultry and healthy cooking methods for vegetables as beneficial for managing cholesterol.
1. Best and Worst Chinese Dishes for Your Health
Source: WebMD
Summary: Chicken and onion stir-fry, as a general category of stir-fries, is highlighted as one of the best Chinese dishes for health due to its preparation method.
Read More: https://www.webmd.com/diet/ss/slideshow-best-worst-chinese
2. Meal of the Month: Stir-Fry Supper - Harvard Health
Source: Harvard Health, 2022
Summary: Chicken and onion stir-fry, as a type of stir-fry, is presented as a healthy meal option for incorporating vegetables like onions, with recommendations for high-heat oils such as peanut or avocado oil.
Read More: https://www.health.harvard.edu/heart-health/meal-of-the-month-stir-fry-supper
3. Cooking to Lower Cholesterol
Source: American Heart Association, 2026
Summary: Chicken and onion stir-fry, as a dish containing poultry and vegetables, can be prepared in a heart-healthy manner by choosing lean chicken, cooking vegetables with minimal liquid vegetable oil, and enhancing flavor with herbs and spices to help manage cholesterol levels.
