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Chicken and wood ear mushroom stir-fry Calories
High protein, low carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chicken and wood ear mushroom stir-fry (180 g) has 265 calories. That works out to 147 calories per 100 g. It contains 9.5 g of carbs, 30.8 g of protein, 11.7 g of fat and 3.1 g of fiber. Its 12.4 mg of B3 covers 78% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Chicken and wood ear mushroom stir-fry Nutrition Facts
Selected: 1 cup (medium) · 180 g
265
KCAL / 180G
Carbs
9.5g
· 3% DV
Protein
30.8g
· 62% DV
Fat
11.7g
· 15% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 46% · Fat 40%
Chicken and wood ear mushroom stir-fry nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 265 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 2.02 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 936 mg | 41% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 30.8 g | 62% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chicken and wood ear mushroom stir-fry?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 265 kcal |
| ½ cup (small) | 90 g | 132 kcal |
| 100 g | 100 g | 147 kcal |
| 1 piece (small) | 150 g | 221 kcal |
| 1 serving (medium) | 220 g | 323 kcal |
| 1 piece (large) | 250 g | 368 kcal |
| 1.5 cup (large) | 270 g | 397 kcal |
| 1 serving (large) | 320 g | 470 kcal |
Calculated from 147 calories per 100 g.
Frequently Asked Questions About Chicken and wood ear mushroom stir-fry
How do you make chicken and wood ear mushroom stir-fry?
To make chicken and wood ear mushroom stir-fry, soften and slice the mushrooms, then sear bite-size chicken pieces in a hot pan. Add the mushrooms and any vegetables, cook until the chicken is done, and finish with a savory sauce.
What do wood ear mushrooms taste like in chicken and wood ear mushroom stir-fry?
Wood ear mushrooms in chicken and wood ear mushroom stir-fry have a mild, earthy flavor and a pleasantly springy, crunchy texture. They absorb the sauce well, so the dish’s stronger flavors usually come from seasonings such as garlic, ginger, and soy sauce.
Do you have to soak wood ear mushrooms for chicken and wood ear mushroom stir-fry?
Yes, soak dried wood ear mushrooms before adding them to chicken and wood ear mushroom stir-fry. Let them soften, rinse them thoroughly, and trim any tough stems. Fresh mushrooms do not need soaking, but should still be cleaned and cooked.
Can fresh wood ear mushrooms be used in chicken and wood ear mushroom stir-fry?
Yes, fresh wood ear mushrooms work in chicken and wood ear mushroom stir-fry and can be added after cleaning and slicing. They do not need rehydrating like dried mushrooms, but cook them through in the pan before serving.
Which cut of chicken works best for chicken and wood ear mushroom stir-fry?
Both boneless chicken breast and thigh work well in chicken and wood ear mushroom stir-fry. Breast cooks quickly and has a leaner texture, while thigh tends to stay juicier. Cut the meat into similar-sized pieces so it cooks evenly.
What vegetables go well in chicken and wood ear mushroom stir-fry?
Bok choy, bell pepper, carrots, and snow peas all pair well with chicken and wood ear mushroom stir-fry. Slice firm vegetables thinly so they cook quickly, and add leafy vegetables near the end to keep them from turning limp.
Can you make chicken and wood ear mushroom stir-fry without soy sauce?
Yes, you can make chicken and wood ear mushroom stir-fry without soy sauce. Use a savory alternative such as coconut aminos, or season with garlic, ginger, and a little broth; add salt gradually because the other sauces or stock may already be salty.
Why is chicken and wood ear mushroom stir-fry sometimes watery?
Chicken and wood ear mushroom stir-fry can turn watery when the pan is crowded or the mushrooms are still holding soaking water. Drain and pat the mushrooms dry, cook in batches if needed, and use a hot pan so ingredients sear rather than steam.
Can you prepare chicken and wood ear mushroom stir-fry ahead of time?
Yes, you can prepare chicken and wood ear mushroom stir-fry ahead and refrigerate it in a sealed container after cooking. For a better texture, keep any crisp vegetables separate and add them when reheating; warm the dish thoroughly before serving.
What can replace wood ear mushrooms in chicken and wood ear mushroom stir-fry?
Shiitake mushrooms can replace wood ear mushrooms in chicken and wood ear mushroom stir-fry, though the dish will be more savory and less crunchy. Thinly sliced oyster mushrooms are another option, but they have a softer texture and release more moisture.
Chicken and wood ear mushroom stir-fry Vitamins & Minerals
Vitamins
B3
12.42mg · 78% DV
B6
0.77mg · 45% DV
B5
1.33mg · 27% DV
B2
0.29mg · 22% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
349mg · 50% DV
Sodium
936mg · 41% DV
Copper
0.31mg · 34% DV
Potassium ⭐
580mg · 17% DV
Chicken and wood ear mushroom stir-fry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken and wood ear mushroom stir-fry
To burn the 265 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken and wood ear mushroom stir-fry?
Chicken and wood ear mushroom stir-fry brings tender pieces of chicken together with wood ear mushrooms in a quick, East Asian-inspired pan-cooked dish. The mushrooms have a pleasantly crisp, slightly springy texture, while the seasoning gives the dish a savoury, umami-rich flavour.
It is commonly served over rice or noodles, though it also works well with steamed vegetables for a lighter plate. With plenty of protein and relatively little carbohydrate, it can make a satisfying main meal. If you are cooking it at home, use a moderate amount of oil and add extra vegetables to round it out.
How Nutritious Is Chicken and wood ear mushroom stir-fry?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chicken and wood ear mushroom stir-fry Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken and wood ear mushroom stir-fry Contain Allergens?
Contains these allergens:
Which Diets Is Chicken and wood ear mushroom stir-fry Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chicken and wood ear mushroom stir-fry Fat Profile
SATURATED
2.02g
MONOUNSATURATED
4.88g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 28.4:1
Above the ideal 4:1 (28.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.