Calories in Moo Goo Gai Pan
Generic food Meals and Dishes
Moo Goo Gai Pan contains 69 kcal per 100 g. A typical serving of 1 cup (216 g) provides about 149 kcal.
Roughly 41% of its calories come from protein, with 31% from fat and 28% from carbohydrates (estimated with general energy factors).
That is less 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 19% of the Daily Value for selenium, 18% of the Daily Value for Niacin (B3) and 14% of the Daily Value for copper.
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 | 69 kcal | |
| Total fat C | 2.4 g | 3% |
| Saturated fat C | 0.39 g | 2% |
| Cholesterol C | 17 mg | 6% |
| Sodium C | 106 mg | 5% |
| Total carbohydrates C | 4.9 g | 2% |
| Dietary fiber C | 1.4 g | 5% |
| Total sugars C | 2 g | |
| Protein C | 7.1 g | 14% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C C | 6.4 mg | 7% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.76 mg | 5% |
| Vitamin K C | 16.5 µg | 14% |
| Thiamin (B1) C | 0.041 mg | 3% |
| Riboflavin (B2) C | 0.16 mg | 12% |
| Niacin (B3) C | 2.9 mg | 18% |
| Vitamin B6 C | 0.24 mg | 14% |
| Folate (B9) C | 17 µg | 4% |
| Vitamin B12 C | 0.04 µg | 2% |
| Choline C | 22.5 mg | 4% |
| Calcium C | 11 mg | 0.8% |
| Iron C | 0.42 mg | 2% |
| Magnesium C | 12 mg | 3% |
| Phosphorus C | 79 mg | 6% |
| Potassium C | 209 mg | 4% |
| Zinc C | 0.47 mg | 4% |
| Copper C | 0.13 mg | 14% |
| Selenium C | 10.6 µg | 19% |
% 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 41%
- Carbohydrates 28%
- Fat 31%
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
- Protein7.1 gin the lowest quarter of stir-fry and soy-based sauce mixtures (median 10.4 g)
- Fiber1.4 gin the top quarter of stir-fry and soy-based sauce mixtures (median 1 g)
- Sugars2 gabove the median for stir-fry and soy-based sauce mixtures (median 1.6 g)
- Fat2.4 gin the lowest quarter of stir-fry and soy-based sauce mixtures (median 8 g)
- Saturated fat0.39 gin the lowest quarter of stir-fry and soy-based sauce mixtures (median 1.7 g)
- Sodium106 mgin the lowest quarter of stir-fry and soy-based sauce mixtures (median 274 mg)
- Protein per 100 kcal10.3 gprotein density, useful for comparing foods with different calorie levels
- Water84.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.85 g |
|---|---|
| Polyunsaturated fat C | 0.77 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.001 g |
| Linoleic acid (omega-6, 18:2) C | 0.67 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.004 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.004 g |
| SFA 16:0 C | 0.28 g |
| SFA 18:0 C | 0.082 g |
| MUFA 18:1 C | 0.81 g |
| PUFA 18:3 C | 0.081 g |
| PUFA 20:4 C | 0.012 g |
| MUFA 16:1 C | 0.032 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 92 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 167 µg |
| Retinol C | 2 µg |
| Carotene, alpha C | 3 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 84.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 17 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 |
|---|---|---|---|---|
| Cabbage with ham hocks | 75 | 7.8 g | 4.9 g | 2.6 g |
| Shrimp gumbo | 61 | 6.5 g | 4.6 g | 1.9 g |
| Lomi salmon | 60 | 7.6 g | 3.3 g | 1.9 g |
| Lobster gumbo | 59 | 6.2 g | 4.6 g | 1.8 g |
| Seafood garden salad with seafood, lettuce, eggs, tomato and/or carrots, other vegetables, no dressing | 62 | 7.9 g | 2.8 g | 2 g |
| Shrimp garden salad, shrimp, lettuce, eggs, tomato and/or carrots, other vegetables, no dressing | 65 | 8.3 g | 2.8 g | 2 g |
| Restaurant, Chinese, shrimp and vegetables | 78 | 5.9 g | 4.5 g | 4.1 g |
| Restaurant, Chinese, chicken chow mein | 85 | 6.8 g | 8.3 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in moo Goo Gai Pan?
100 g of moo Goo Gai Pan has 69 kcal. 1 cup (216 g): about 149 kcal.
How much protein is in moo Goo Gai Pan?
Moo Goo Gai Pan contains 7.1 g of protein per 100 g (14% of the 50 g Daily Value), or 15.4 g in 1 cup (216 g). About 41% of its calories come from protein. Compared with other stir-fry and soy-based sauce mixtures, that is in the lowest quarter (median 10.4 g).
How many carbs are in moo Goo Gai Pan?
Moo Goo Gai Pan has 4.9 g of total carbohydrates per 100 g, including 1.4 g of fiber and 2 g of sugars.
How much fat is in moo Goo Gai Pan?
Moo Goo Gai Pan contains 2.4 g of fat per 100 g, of which 0.39 g is saturated (2% of the Daily Value).
What vitamins and minerals does moo Goo Gai Pan contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (19% DV), Niacin (B3) (18% DV), copper (14% DV), Vitamin B6 (14% DV) and Vitamin K (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in moo Goo Gai Pan?
100 g contains 106 mg of sodium, 5% 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 2706795. 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.