How Many Calories Are in Chicken with Broccoli?

AvatarByNora Gaines Chicken

When it comes to healthy eating, few dishes are as popular and versatile as chicken with broccoli. This classic combination not only offers a satisfying blend of flavors and textures but also serves as a staple for those seeking nutritious, balanced meals. Whether you’re meal prepping for the week, aiming to lose weight, or simply curious about the nutritional value of your favorite dish, understanding the calorie content of chicken with broccoli is a great place to start.

Calories are a fundamental part of managing diet and energy intake, and knowing how many calories are in your meals can help you make informed choices. Chicken with broccoli is often celebrated for being low in calories while providing essential nutrients like protein, vitamins, and minerals. However, the exact calorie count can vary depending on preparation methods, portion sizes, and additional ingredients used.

Exploring the calorie content of chicken with broccoli opens the door to a broader discussion about healthy cooking techniques and balanced nutrition. By gaining insight into this popular dish’s energy value, you’ll be better equipped to tailor your meals to your personal health goals without sacrificing taste or satisfaction.

Calorie Breakdown of Chicken with Broccoli

When analyzing the calorie content of a dish like chicken with broccoli, it is essential to consider the individual components and their preparation methods. The calorie count can vary significantly depending on factors such as cooking oil, sauces, and portion size. Generally, chicken breast and broccoli are both low in calories, making this combination a popular choice for those seeking a nutrient-dense, low-calorie meal.

Chicken Breast
Skinless, boneless chicken breast is a lean protein source, providing approximately 165 calories per 100 grams. It contains minimal fat and is rich in essential amino acids, contributing to muscle repair and overall health.

Broccoli
Broccoli is a low-calorie vegetable, offering roughly 34 calories per 100 grams. It is high in fiber, vitamins (such as vitamin C and K), and minerals, supporting digestive health and immune function.

Cooking Methods Impacting Calories
The way chicken and broccoli are cooked significantly influences the calorie content:

  • Steamed or Boiled: Minimal added calories; retains nutrients.
  • Stir-fried: Often includes oil, increasing calorie content by 40-120 calories per tablespoon of oil used.
  • Sauces: Many recipes use soy sauce, oyster sauce, or creamy dressings, which can add sugars, fats, and sodium.
Ingredient Typical Serving Size Calories per Serving Notes
Chicken breast (cooked, skinless) 100 grams 165 Lean protein, low fat
Broccoli (steamed) 100 grams 34 High fiber and vitamins
Olive oil (used in cooking) 1 tablespoon (14 g) 119 Adds healthy fats and calories
Soy sauce 1 tablespoon (15 ml) 10 Low calorie but high sodium

Estimating Calories in Common Chicken with Broccoli Recipes

To provide a practical understanding, consider a standard serving of chicken with broccoli prepared by stir-frying 150 grams of chicken breast with 100 grams of broccoli and 1 tablespoon of olive oil and soy sauce combined. The approximate calorie content would be:

  • Chicken breast (150 g): 247.5 calories
  • Broccoli (100 g): 34 calories
  • Olive oil (1 tbsp): 119 calories
  • Soy sauce (1 tbsp): 10 calories

Total calories: 410.5 calories per serving

Adjustments to this baseline can be made depending on additional ingredients such as garlic, ginger, sugar, or thickening agents like cornstarch, which add minimal to moderate calories.

Factors Affecting Caloric Variability

Several elements can alter the calorie count of chicken with broccoli dishes:

  • Portion Size: Larger servings proportionally increase calories.
  • Fat Content: Using chicken with skin or fattier cuts raises calories.
  • Added Ingredients: Nuts, seeds, or sauces with sugar/fat boost calorie content.
  • Cooking Oils: Different oils have varying calorie densities; excessive use can substantially increase total calories.
  • Preparation Style: Deep-frying or breading the chicken adds significantly more calories compared to steaming or stir-frying.

Nutritional Balance and Calorie Management Tips

To maintain a balanced meal while managing calorie intake, consider the following:

  • Use skinless chicken breast to minimize fat calories.
  • Opt for steaming or light stir-frying with minimal oil.
  • Incorporate low-sodium soy sauce or substitute with herbs and spices to reduce sodium intake.
  • Measure cooking oils carefully to control fat calories.
  • Increase broccoli portion size to enhance fiber content without drastically increasing calories.

These practices ensure the meal remains nutrient-rich and aligns with calorie goals for weight management or muscle maintenance.

Caloric Content of Chicken with Broccoli

The calorie content of a dish consisting of chicken and broccoli varies significantly based on preparation methods, portion sizes, and additional ingredients such as sauces or oils. To provide a clear understanding, it is crucial to analyze the individual components and common cooking styles.

Calories in Chicken:

Chicken, particularly skinless, boneless breast meat, is a lean source of protein. The caloric value per 100 grams (approximately 3.5 ounces) of cooked chicken breast is roughly 165 calories. Dark meat and chicken with skin contain higher calories due to increased fat content.

Calories in Broccoli:

Broccoli is a low-calorie vegetable high in fiber and micronutrients. A 100-gram serving of steamed broccoli contains about 35 calories. The caloric content may increase slightly if cooked with added fats or sauces.

Typical Calorie Breakdown per Serving

Ingredient Serving Size Calories
Cooked Chicken Breast (skinless) 100 grams 165
Steamed Broccoli 100 grams 35
Olive Oil (for cooking) 1 tablespoon (14 grams) 120
Soy Sauce (for flavor) 1 tablespoon (15 ml) 10

Based on the table above, a standard portion of chicken (150 grams) and broccoli (100 grams) cooked with 1 tablespoon of olive oil and a splash of soy sauce would have an approximate calorie count calculated as follows:

  • Chicken (150 grams): 165 × 1.5 = 248 calories
  • Broccoli (100 grams): 35 calories
  • Olive Oil (1 tablespoon): 120 calories
  • Soy Sauce (1 tablespoon): 10 calories

Total Calories: 248 + 35 + 120 + 10 = 413 calories

Factors Influencing Calorie Counts

  • Cooking Method: Frying or sautéing chicken with butter or oil increases calories, while grilling or baking without added fats keeps calorie count lower.
  • Portion Size: Larger servings of chicken or broccoli will increase total calories proportionally.
  • Added Ingredients: Sauces such as teriyaki, stir-fry sauces, or cream-based dressings often contain sugars, oils, or creams that significantly raise calorie content.
  • Chicken Cut: Using chicken thighs or drumsticks with skin increases fat and calorie content compared to skinless breast meat.

Calorie Estimates for Common Preparations

Preparation Style Typical Serving Size Estimated Calories
Grilled Chicken Breast with Steamed Broccoli 150 g chicken + 100 g broccoli 283 calories (no added fat)
Stir-Fried Chicken and Broccoli with Olive Oil 150 g chicken + 100 g broccoli + 1 tbsp oil ~410 calories
Chicken Broccoli Casserole (with cheese and cream) 1 cup (approx. 250 g) 450-600 calories (varies by recipe)

Expert Insights on Caloric Content of Chicken with Broccoli

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). The calorie count of chicken with broccoli varies depending on preparation methods and portion sizes, but on average, a serving consisting of 3 ounces of grilled chicken breast paired with one cup of steamed broccoli contains approximately 250 to 300 calories. This combination offers a nutrient-dense meal with high protein and fiber content while remaining relatively low in calories, making it ideal for weight management.

Michael Nguyen (Certified Sports Nutritionist and Fitness Consultant). When assessing the caloric content of chicken with broccoli, it is important to consider added ingredients such as oils, sauces, or seasonings. For example, stir-frying chicken and broccoli in oil can increase the calorie count by 100 or more calories per serving. For those tracking macros closely, grilled or steamed preparations without heavy sauces are preferable to maintain a lower calorie intake.

Dr. Sophia Martinez (Clinical Nutrition Researcher, University of Health Sciences). The nutritional profile of chicken with broccoli is highly favorable due to its balance of lean protein and low-calorie vegetables. A typical restaurant portion may contain upwards of 400 calories due to added fats and sodium. Preparing this dish at home with minimal oil and fresh ingredients can significantly reduce calories while preserving essential nutrients, supporting both metabolic health and satiety.

Frequently Asked Questions (FAQs)

How many calories are in a typical serving of chicken with broccoli?
A standard serving of chicken with broccoli contains approximately 250 to 350 calories, depending on portion size and cooking methods.

Does the cooking method affect the calorie content of chicken with broccoli?
Yes, cooking methods such as frying or adding sauces can significantly increase the calorie content compared to steaming or grilling.

Are the calories in chicken with broccoli primarily from protein or fat?
The majority of calories come from protein in the chicken, while broccoli contributes minimal calories mainly from carbohydrates and fiber.

How can I reduce the calorie content in chicken with broccoli dishes?
Use lean cuts of chicken, avoid high-calorie sauces, and opt for steaming or grilling instead of frying to lower the overall calorie count.

Is chicken with broccoli a good option for a low-calorie diet?
Yes, chicken with broccoli is a nutrient-dense, low-calorie meal option that supports weight management and provides essential vitamins and protein.

Do added ingredients like oil or cheese significantly increase calories in chicken with broccoli?
Yes, adding oils, butter, or cheese can substantially increase the calorie content, so it is advisable to use these ingredients sparingly.
Chicken with broccoli is a nutritious and balanced meal option that typically offers a moderate calorie count, making it suitable for various dietary goals. The total calories in this dish depend largely on the cooking method, portion sizes, and additional ingredients such as sauces or oils used during preparation. On average, a serving of chicken breast paired with steamed broccoli contains approximately 250 to 350 calories, primarily from lean protein and fiber-rich vegetables.

Understanding the calorie content of chicken with broccoli is essential for those monitoring their energy intake for weight management or muscle building. The dish provides a high protein content from chicken, which supports muscle repair and satiety, while broccoli contributes essential vitamins, minerals, and dietary fiber with minimal calories. Adjusting the recipe by limiting high-calorie sauces or oils can help maintain a lower calorie profile without sacrificing flavor.

In summary, chicken with broccoli is a versatile, low-to-moderate calorie meal that aligns well with healthy eating patterns. By being mindful of preparation methods and portion control, individuals can effectively incorporate this dish into their nutritional plans to support overall health and fitness objectives.

Author Profile

Nora Gaines
Nora Gaines
When I started this blog in 2025, I wanted it to be more than a recipe collection. Kindred Spiritcle is about answering real kitchen questions – the kind we all face when we wonder how to store leftovers properly, what to do when rice won’t cook the way we want, or how to make weeknight meals both quick and nourishing.

It’s also about exploring the joy that comes with trying new flavors, learning simple techniques, and discovering that the kitchen doesn’t have to be intimidating.

Every article here is written to feel like a conversation with a friend. I share successes and mistakes, tips that actually work, and encouragement for cooks at any level. Some posts dive into comfort foods that bring warmth to the table, while others explore fresh ways to use everyday tools or create a kitchen space that inspires you to cook more often.