Calories in Chicken or turkey and rice with soy-based sauce
Generic food Meals and Dishes
Chicken or turkey and rice with soy-based sauce contains 162 kcal per 100 g. A typical serving of 1 cup (244 g) provides about 395 kcal.
Roughly 51% of its calories come from fat, with 29% from protein and 20% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in stir-fry and soy-based sauce mixtures on FoodFactly, where the median is 144 kcal per 100 g across 70 foods.
100 g provides 22% of the Daily Value for Niacin (B3), 21% of the Daily Value for selenium and 15% 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 | 162 kcal | |
| Total fat C | 9.2 g | 12% |
| Saturated fat C | 1.5 g | 8% |
| Cholesterol C | 45 mg | 15% |
| Sodium C | 395 mg | 17% |
| Total carbohydrates C | 8 g | 3% |
| Dietary fiber C | 0.5 g | 2% |
| Total sugars C | 0.94 g | |
| Protein C | 12 g | 24% |
| Vitamin A C | 6 µg | 0.7% |
| Vitamin C C | 1.9 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.5 mg | 10% |
| Vitamin K C | 18.3 µg | 15% |
| Thiamin (B1) C | 0.075 mg | 6% |
| Riboflavin (B2) C | 0.099 mg | 8% |
| Niacin (B3) C | 3.5 mg | 22% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 27 µg | 7% |
| Vitamin B12 C | 0.15 µg | 6% |
| Choline C | 29.5 mg | 5% |
| Calcium C | 20 mg | 2% |
| Iron C | 0.74 mg | 4% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 119 mg | 10% |
| Potassium C | 186 mg | 4% |
| Zinc C | 0.85 mg | 8% |
| Copper C | 0.064 mg | 7% |
| Selenium C | 11.3 µg | 21% |
% 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 20%
- Fat 51%
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
- Protein12 gabove the median for stir-fry and soy-based sauce mixtures (median 10.4 g)
- Fiber0.5 gin the lowest quarter of stir-fry and soy-based sauce mixtures (median 1 g)
- Sugars0.94 gin the lowest quarter of stir-fry and soy-based sauce mixtures (median 1.6 g)
- Fat9.2 gabove the median for stir-fry and soy-based sauce mixtures (median 8 g)
- Saturated fat1.5 gbelow the median for stir-fry and soy-based sauce mixtures (median 1.7 g)
- Sodium395 mgin the top quarter of stir-fry and soy-based sauce mixtures (median 274 mg)
- Protein per 100 kcal7.4 gprotein density, useful for comparing foods with different calorie levels
- Water69.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.9 g |
|---|---|
| Polyunsaturated fat C | 2.9 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 | 2.6 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 | 0.017 g |
| SFA 16:0 C | 1.2 g |
| SFA 18:0 C | 0.3 g |
| MUFA 18:1 C | 3.6 g |
| PUFA 18:3 C | 0.31 g |
| PUFA 20:4 C | 0.009 g |
| MUFA 16:1 C | 0.2 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.051 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 31 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 58 µg |
| Retinol C | 3 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 69.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 10 µg |
| Folate, food C | 10 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken or turkey and noodles with soy-based sauce | 157 | 11.6 g | 7.6 g | 9 g |
| Beef and noodles with soy-based sauce | 173 | 13.2 g | 7.5 g | 10 g |
| Beef, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce | 148 | 11.8 g | 5.8 g | 8.8 g |
| Beef, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; soy-based sauce | 149 | 11.8 g | 6 g | 8.8 g |
| Chicken fricassee, Puerto Rican style | 172 | 12.1 g | 7.2 g | 10.6 g |
| Burrito bowl, beef or pork, with beans and rice | 171 | 12.5 g | 10.6 g | 8.5 g |
| Beef, rice, and vegetables excluding carrots, broccoli, and dark-green leafy; soy-based sauce | 145 | 10.9 g | 7.8 g | 8 g |
| Beef and rice with soy-based sauce | 178 | 13.6 g | 8 g | 10.3 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 and rice with soy-based sauce?
100 g of chicken or turkey and rice with soy-based sauce has 162 kcal. 1 cup (244 g): about 395 kcal.
Is chicken or turkey and rice with soy-based sauce high in protein?
Chicken or turkey and rice with soy-based sauce contains 12 g of protein per 100 g (24% of the 50 g Daily Value), or 29.3 g in 1 cup (244 g). About 29% of its calories come from protein. Compared with other stir-fry and soy-based sauce mixtures, that is above the median (median 10.4 g).
How many carbs are in chicken or turkey and rice with soy-based sauce?
Chicken or turkey and rice with soy-based sauce has 8 g of total carbohydrates per 100 g, including 0.5 g of fiber and 0.94 g of sugars.
How much fat is in chicken or turkey and rice with soy-based sauce?
Chicken or turkey and rice with soy-based sauce contains 9.2 g of fat per 100 g, of which 1.5 g is saturated (8% of the Daily Value).
What vitamins and minerals does chicken or turkey and rice with soy-based sauce contain?
Per 100 g, the most notable amounts relative to the Daily Value are Niacin (B3) (22% DV), selenium (21% DV) and Vitamin K (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in chicken or turkey and rice with soy-based sauce?
100 g contains 395 mg of sodium, 17% 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 2706542. 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.