How Many Calories Are In A Chicken and Broccoli Combination?

November 8, 2025 •

3 min read

Fact: A chicken and broccoli meal can range from under 200 calories to over 500, depending entirely on preparation methods and added ingredients. Knowing how many calories are in a chicken and broccoli combination is crucial for managing your dietary intake effectively.

Quick Summary

The calorie content of a chicken and broccoli meal is not fixed, but determined by factors such as chicken cut, cooking oil, portion size, and sauce additions. Preparation can range from a very lean, low-calorie dish to a much higher-calorie version.

Key Points

Variable Calorie Count: The total calories depend heavily on the cooking method, portion sizes, and extra ingredients, not just the chicken and broccoli themselves.
Steaming is Lowest Calorie: Steaming is the most calorie-friendly method, as it adds no extra fat or sauce, keeping the meal lean and simple.
Oil Increases Calories Significantly: Stir-frying with even a small amount of oil can add hundreds of extra calories compared to steaming or grilling.
Watch Out for Sauces: Heavy, sugary, or oil-based sauces in restaurant or pre-made meals can be a major source of hidden calories.
Measure for Accuracy: For precise calorie counting, it's essential to measure and track all ingredients, especially oils and sauces, to get an accurate total.
Chicken Cut Matters: Choosing skinless chicken breast over fattier cuts like thighs results in a lower-calorie, leaner final dish.
Portion Size is Key: Regardless of the cooking method, controlling your portion size is crucial for managing your total calorie intake.

The Calorie Foundation: Chicken and Broccoli Alone

Understanding the calorie count of a chicken and broccoli combination starts with its core ingredients. Separately, both chicken and broccoli are highly nutritious. Chicken is a fantastic source of lean protein, while broccoli is packed with vitamins, minerals, and fiber, with very few calories.

For a lean, skinless chicken breast, the calorie count is approximately 165 kcal per 100 grams when cooked. A cooked chicken thigh, being fattier, contains about 179 kcal per 100 grams. The choice of chicken cut is a primary factor in the meal's final calorie total.

Broccoli is naturally very low in calories. One cup (about 90 grams) of raw broccoli contains only 35 calories, consisting of mostly water, carbohydrates, and protein, with virtually no fat. This makes it an ideal, nutrient-dense vegetable to pair with protein.

How Cooking Methods Impact Total Calories

Preparation is the most significant factor that can drastically change the final calorie count of your chicken and broccoli dish. The simple addition of cooking oil or a rich sauce can multiply the calories.

Steamed or Boiled vs. Stir-Fried

Steaming or boiling chicken and broccoli is the most calorie-conscious cooking method. This technique relies on water vapor and adds almost no extra calories. The result is a lean meal where the calories are derived almost exclusively from the base ingredients. A simple steamed chicken and broccoli meal with skinless breast can be as low as 200–300 calories per serving, depending on portion size.

Stir-frying, on the other hand, requires adding oil, which is a calorie-dense ingredient. A single tablespoon of cooking oil can add over 100 calories. Using multiple tablespoons or a fatty sauce in a stir-fry can push the total calories to 400 or 500 per serving or even higher.

The Effect of Added Sauces

Sauces and marinades are a major source of hidden calories. While a homemade garlic and soy sauce can be relatively light, many pre-made and restaurant sauces are loaded with sugar, cornstarch, and oil. For example, a heavy garlic or oyster sauce can contribute a significant amount of sugar and fat calories to an otherwise healthy dish. When preparing at home, opting for simple seasonings like herbs, spices, and a light splash of soy or rice vinegar is a better choice for keeping the calorie count low.

A Comparison of Cooking Methods

To illustrate the impact of cooking style, here is a comparison of two common chicken and broccoli preparations, based on a single 150g (5.3 oz) serving of cooked, skinless chicken breast and one cup of broccoli (90g raw):


Feature	Steamed Chicken and Broccoli	Chicken and Broccoli Stir-Fry
Chicken Cut	Skinless Chicken Breast	Skinless Chicken Breast
Cooking Method	Steamed	Stir-fried
Added Oil	0 tbsp	1-2 tbsp vegetable oil
Sauce	None (spices optional)	Standard stir-fry sauce (soy sauce, sugar, oil, cornstarch)
Approx. Calories	~280-300 kcal	~400-500 kcal or more
Fat Content	Very Low	Higher due to oil
Nutrient Retention	High	High (but can be affected by high heat)

Calculating Calories for Your Homemade Meal

For the most accurate calorie tracking, especially if you have specific dietary goals, follow these steps:

Measure Ingredients Raw: Use a digital food scale to weigh your raw chicken and broccoli before cooking. This provides the most precise starting point for your calculations.
Account for All Additions: Measure any oil, sauces, marinades, or other ingredients added during cooking. Don't forget any starches like rice or noodles served alongside.
Utilize a Nutrition App: Use a calorie-tracking application like MyFitnessPal or Cronometer, which allows you to create and save recipes. Input each ingredient and its measured quantity into the recipe builder.
Determine Serving Size: After the dish is cooked, weigh the final product. Divide the total calories by the number of servings you portion out. This is more accurate than estimating servings visually.

Conclusion

The number of calories in a chicken and broccoli combination is far from fixed. While the base ingredients offer a lean and healthy foundation, the final calorie count is dramatically influenced by cooking methods, added fats, sauces, and portion size. For a low-calorie meal, opt for steaming and minimal seasoning. For a more indulgent stir-fry, be mindful of the oil and sauce used. Accurate calculation through measuring ingredients and utilizing a nutrition app is the best way to understand and manage your intake.

For a trusted source on general dietary guidelines and nutritional information, visit the USDA's FoodData Central.

Frequently Asked Questions

A typical serving of chicken and broccoli stir-fry, often made with oil and a sauce, can range from 350 to over 500 calories depending on the amount of oil, sugar, and chicken cut used.

Yes, a steamed version is one of the lowest-calorie preparations. A simple combination of skinless chicken breast and broccoli can be under 300 calories per serving, making it an excellent option for weight management.

Yes, skinless chicken breast is the leanest cut. Using chicken thighs or leaving the skin on significantly increases the fat and overall calorie content of the meal.

To reduce calories, use a lean cut like skinless chicken breast, steam or grill the ingredients instead of frying, and use low-calorie seasonings like herbs and spices instead of heavy sauces.

The most accurate method is to measure and log every single ingredient, including chicken, broccoli, oil, and sauce, using a food scale and a nutrition tracking app.

Restaurant versions can be significantly higher in calories, sodium, and fat than homemade meals due to larger portions and liberal use of oils and sugary sauces.

While some nutrients can be lost, especially during boiling, steaming is one of the best cooking methods for retaining broccoli's vitamins, such as vitamin C and B vitamins.