Chicken or turkey and rice with soy-based sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A savory Asian-inspired dish featuring tender chicken or turkey and fluffy rice, stir-fried and coated in a rich, umami-packed soy-based sauce, often with a hint of ginger and garlic. --- RECIPE --- Servings: 3-4 Prep Time: 20 minutes Ingredients: - 1 lb boneless, skinless chicken or turkey breast/thighs, thinly sliced - 2 cups cooked white rice - 2 tbsp vegetable oil - 1 onion, chopped - 1 red bell pepper, chopped - 2 cloves garlic, minced - 1 tsp grated fresh ginger - For the sauce: 1/4 cup soy sauce, 2 tbsp oyster sauce (optional), 1 tbsp rice vinegar, 1 tbsp brown sugar, 1 tsp cornstarch mixed with 2 tbsp water - Sesame seeds and chopped green onions for garnish Instructions: 1. In a small bowl, whisk together soy sauce, oyster sauce (if using), rice vinegar, brown sugar, and cornstarch slurry to make the sauce. 2. Heat 1 tbsp vegetable oil in a large skillet or wok over medium-high heat. Add chicken/turkey in batches and stir-fry quickly until cooked through. Remove meat and set aside. 3. Add remaining 1 tbsp oil to the skillet. Add onion and bell pepper and stir-fry for 3-5 minutes until slightly tender-crisp. Add garlic and ginger and stir-fry for 1 minute more. 4. Add cooked rice to the skillet and stir-fry for 2-3 minutes, breaking up any clumps. 5. Return chicken/turkey to the skillet. Pour the sauce over everything. Toss to combine and cook for 2-3 minutes, until the sauce thickens and coats the rice and meat. 6. Garnish with sesame seeds and green onions and serve immediately.
Per 100g reference serving, Chicken or turkey and rice with soy-based sauce provides 162 kcal of energy, 12g protein (29% of calories), 8.01g total carbohydrates (20% of calories, including 0.5g dietary fiber and 0.94g sugars), and 9.21g total fat (51% of calories).
Vitamins Profile in Chicken or turkey and rice with soy-based sauce (Per 100g)
Track how Chicken or turkey and rice with soy-based sauce contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.9 mg | 2.1% DV |
| Vitamin B12 (Cobalamin) | 0.15 µg | 6.2% DV |
| Vitamin A (RAE) | 6 µg | 0.7% DV |
| Vitamin E (Alpha-Tocopherol) | 1.46 mg | 9.7% DV |
| Vitamin K (Phylloquinone) | 18.3 µg | 15.2% DV |
| Vitamin B1 (Thiamin) | 0.075 mg | 6.2% DV |
| Vitamin B2 (Riboflavin) | 0.099 mg | 7.6% DV |
| Vitamin B3 (Niacin) | 3.47 mg | 21.7% DV |
| Vitamin B6 (Pyridoxine) | 0.168 mg | 9.9% DV |
| Total Folate (Vitamin B9) | 20 µg | 5% DV |
| Folate (Dietary Folate Equivalents) | 27 µg | 6.8% DV |
| Natural Food Folate | 10 µg | 2.5% DV |
| Choline | 29.5 mg | 5.4% DV |
| Preformed Retinol | 3 µg | 0.3% DV |
| Beta-Carotene | 31 µg | 0.9% DV |
| Lutein + Zeaxanthin | 58 µg | 0.6% DV |
Minerals & Electrolytes in Chicken or turkey and rice with soy-based sauce (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.74 mg | 4.1% DV |
| Calcium (Ca) | 20 mg | 1.5% DV |
| Magnesium (Mg) | 18 mg | 4.3% DV |
| Potassium (K) | 186 mg | 4% DV |
| Zinc (Zn) | 0.85 mg | 7.7% DV |
| Selenium (Se) | 11.3 µg | 20.5% DV |
| Phosphorus (P) | 119 mg | 9.5% DV |
| Copper (Cu) | 0.064 mg | 7.1% DV |
| Sodium (Na) | 395 mg | 17.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.311 g | 19.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.6 g | 18.6% DV |
| Monounsaturated Fat (MUFA) | 3.87 g | 12.9% DV |
| Polyunsaturated Fat (PUFA) | 2.93 g | 14.6% DV |
| Saturated Fat (SFA) | 1.53 g | 7.6% DV |
| Dietary Cholesterol | 45 mg | 15% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Chicken or turkey and rice with soy-based sauce contains 162 calories (kcal), 12g of protein, 8.01g of carbohydrates (0.5g fiber, 0.94g total sugars), and 9.21g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chicken or turkey and rice with soy-based sauce has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 5.63 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chicken or turkey and rice with soy-based sauce: Cereals containing gluten, Soybeans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Chicken or turkey and rice with soy-based sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.