Stir fry chicken can have a wide range of calories depending on the ingredients and preparation methods used. The main factors that affect the calorie content are:
Chicken Cut
Different cuts of chicken have different calorie contents:
- Chicken breast (with skin removed): 140 calories per 100g
- Chicken thigh (with skin): 209 calories per 100g
- Chicken drumstick (with skin): 185 calories per 100g
Chicken breast is the lowest calorie option. Using chicken thighs or drumsticks with the skin still on increases the calories.
Cooking Oil
The oil used to stir fry the chicken adds significant calories:
- 1 tablespoon olive oil: 119 calories
- 1 tablespoon canola oil: 124 calories
- 1 tablespoon sesame oil: 120 calories
The typical stir fry uses 1-2 tablespoons of oil to cook. So the oil alone contributes 120-240 calories.
Sauce
Sauces and seasonings add flavor and calories:
- 1 tablespoon soy sauce: 10 calories
- 1 tablespoon oyster sauce: 22 calories
- 1 tablespoon hoisin sauce: 55 calories
Sauces like hoisin are quite high calorie. Soy or oyster sauce are lower calorie options.
Vegetables
Common stir fry vegetables are low calorie:
- 1 cup broccoli: 30 calories
- 1 cup carrots: 45 calories
- 1 cup bell pepper: 25 calories
Going heavy on the veggies boosts nutrients while adding minimal calories.
Rice or Noodles
Serving stir fried chicken with rice or noodles further increases calories:
- 1 cup white rice: 205 calories
- 1 cup brown rice: 218 calories
- 1 cup pad thai noodles: 320 calories
Limiting the portion size of rice or noodles is an easy way to reduce calories.
Portion Size
The total calories depends heavily on the serving size of chicken:
| Chicken Portion | Calories (breast, no skin) |
|---|---|
| 3 oz (85g) | 120 |
| 6 oz (170g) | 240 |
| 8 oz (227g) | 320 |
A typical serving size is 6-8 oz of chicken. Watch your portion size to control calories.
Cooking Methods
Stir frying is a healthy cooking method. Other high calorie cooking methods include:
- Deep frying: adds up to an extra 150 calories from the oil
- Breading/battering: coating chicken adds 50-100 calories
Stick to stir frying, baking, grilling or poaching chicken to keep calories down.
Full Stir Fry Example
Here is a nutrition breakdown for a common chicken stir fry meal:
| Ingredient | Calories |
|---|---|
| 6oz chicken breast, sliced | 240 |
| 1 tbsp canola oil | 124 |
| 1 cup broccoli | 30 |
| 1 cup carrots | 45 |
| 1 tbsp soy sauce | 10 |
| 1 cup brown rice | 218 |
| Total | 667 |
So in total this meal comes to around 667 calories. This can be reduced by using less oil, more veggies, and smaller portions of chicken and rice.
Tips to Reduce Calories
Here are some tips to reduce the calories in stir fry chicken:
- Use chicken breast instead of thighs/drumsticks
- Remove skin and visible fat from chicken
- Use spray oil instead of poured oil
- Choose lower calorie cooking oils like canola or olive
- Use lower calorie sauces like soy sauce
- Load up on non-starchy veggies
- Use cauliflower rice instead of regular rice
- Avoid deep frying or breading the chicken
- Measure portions and don’t overeat chicken or rice
Low Calorie Stir Fry Recipe
Here is a recipe for a lower calorie chicken stir fry meal:
Ingredients
- 3oz chicken breast, sliced
- 1 tsp canola oil
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 tbsp low sodium soy sauce
- 1 clove minced garlic
- 1 tsp grated fresh ginger
- 1/2 cup brown rice
Instructions
- Cook brown rice according to package directions
- Add canola oil to wok or skillet on high heat
- Add chicken and stir fry for 3-5 minutes until cooked through
- Add broccoli, carrots, garlic and ginger. Stir fry 2-3 minutes
- Add soy sauce and toss to coat
- Serve stir fry over 1/2 cup cooked brown rice
This version uses minimal added oil, more vegetables, and smaller portions of chicken and rice to bring the total calories down to around 375 per serving.
Conclusion
In summary, stir fry chicken can range from 300 to 700+ calories depending on the ingredients and preparation methods. Choosing lower calorie ingredients like chicken breast, spray oil, and lots of vegetables can help keep the total calories in a reasonable range. Controlling portion sizes of chicken and rice is also important. With some simple substitutions and cooking techniques, you can enjoy delicious and nutritious chicken stir fry meals that don’t break the calorie bank.
