Calories in Chicken or turkey, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce
Generic food Meals and Dishes
Chicken or turkey, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce contains 133 kcal per 100 g. A typical serving of 1 cup (217 g) provides about 289 kcal.
Roughly 48% of its calories come from fat, with 29% from protein and 23% from carbohydrates (estimated with general energy factors).
That is close to the median for stir-fry and soy-based sauce mixtures on FoodFactly (144 kcal per 100 g).
100 g provides 19% of the Daily Value for Niacin (B3), 18% of the Daily Value for selenium and 16% of the Daily Value for Vitamin K.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 133 kcal | |
| Total fat C | 7.2 g | 9% |
| Saturated fat C | 1.2 g | 6% |
| Cholesterol C | 35 mg | 12% |
| Sodium C | 305 mg | 13% |
| Total carbohydrates C | 7.8 g | 3% |
| Dietary fiber C | 0.9 g | 3% |
| Total sugars C | 1.4 g | |
| Protein C | 9.6 g | 19% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C C | 11.4 mg | 13% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.2 mg | 8% |
| Vitamin K C | 18.7 µg | 16% |
| Thiamin (B1) C | 0.072 mg | 6% |
| Riboflavin (B2) C | 0.11 mg | 9% |
| Niacin (B3) C | 3 mg | 19% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 27 µg | 7% |
| Vitamin B12 C | 0.12 µg | 5% |
| Choline C | 25.8 mg | 5% |
| Calcium C | 20 mg | 2% |
| Iron C | 0.69 mg | 4% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 103 mg | 8% |
| Potassium C | 208 mg | 4% |
| Zinc C | 0.72 mg | 7% |
| Copper C | 0.086 mg | 10% |
| Selenium C | 9.9 µg | 18% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 29%
- Carbohydrates 23%
- Fat 48%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein9.6 gbelow the median for stir-fry and soy-based sauce mixtures (median 10.4 g)
- Fiber0.9 gbelow the median for stir-fry and soy-based sauce mixtures (median 1 g)
- Sugars1.4 gbelow the median for stir-fry and soy-based sauce mixtures (median 1.6 g)
- Fat7.2 gbelow the median for stir-fry and soy-based sauce mixtures (median 8 g)
- Saturated fat1.2 gbelow the median for stir-fry and soy-based sauce mixtures (median 1.7 g)
- Sodium305 mgabove the median for stir-fry and soy-based sauce mixtures (median 274 mg)
- Protein per 100 kcal7.2 gprotein density, useful for comparing foods with different calorie levels
- Water74.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3 g |
|---|---|
| Polyunsaturated fat C | 2.3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.013 g |
| SFA 16:0 C | 0.9 g |
| SFA 18:0 C | 0.23 g |
| MUFA 18:1 C | 2.8 g |
| PUFA 18:3 C | 0.25 g |
| PUFA 20:4 C | 0.007 g |
| MUFA 16:1 C | 0.16 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.039 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 84 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 145 µg |
| Retinol C | 3 µg |
| Carotene, alpha C | 8 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 74.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 8 µg |
| Folate, food C | 13 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Chicken or turkey
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beef, noodles, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce | 139 | 10.4 g | 7.4 g | 7.6 g |
| Beef, noodles, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce | 139 | 10.3 g | 7.6 g | 7.6 g |
| Shrimp and noodles with soy-based sauce | 141 | 10.2 g | 8.2 g | 7.3 g |
| Pork, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce | 144 | 10 g | 7.9 g | 7.9 g |
| Shrimp and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, no sauce | 124 | 9.3 g | 6.8 g | 6.9 g |
| Beef, rice, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce | 143 | 10.6 g | 7.9 g | 7.7 g |
| Pork, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce | 147 | 10.2 g | 7.8 g | 8.2 g |
| Shellfish mixture and vegetables excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce | 122 | 9.7 g | 5.6 g | 6.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in chicken or turkey?
100 g of chicken or turkey has 133 kcal. 1 cup (217 g): about 289 kcal.
How much protein is in chicken or turkey?
Chicken or turkey contains 9.6 g of protein per 100 g (19% of the 50 g Daily Value), or 20.9 g in 1 cup (217 g). About 29% of its calories come from protein. Compared with other stir-fry and soy-based sauce mixtures, that is below the median (median 10.4 g).
How many carbs are in chicken or turkey?
Chicken or turkey has 7.8 g of total carbohydrates per 100 g, including 0.9 g of fiber and 1.4 g of sugars.
How much fat is in chicken or turkey?
Chicken or turkey contains 7.2 g of fat per 100 g, of which 1.2 g is saturated (6% of the Daily Value).
What vitamins and minerals does chicken or turkey contain?
Per 100 g, the most notable amounts relative to the Daily Value are Niacin (B3) (19% DV), selenium (18% DV), Vitamin K (16% DV), Vitamin C (13% DV) and Vitamin B6 (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in chicken or turkey?
100 g contains 305 mg of sodium, 13% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706696. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.