How Many Calories Are in Chicken, Rice, and Peas?

December 21, 2025 •

3 min read

A single serving of chicken with rice and peas can contain anywhere from 450 to over 700 calories, depending on the preparation and portion size. Understanding the components that contribute to this total is key for anyone tracking their diet. This popular and versatile meal is a staple in many cuisines, but its nutritional profile can vary significantly.

Quick Summary

The total calories in a chicken, rice, and peas dish depend on the specific cut of chicken, type of rice, cooking methods, and additional ingredients used. A typical meal provides a balance of protein, carbohydrates, and fiber, with the final calorie count influenced by preparation and portion size.

Key Points

Caloric Range: A serving of chicken, rice, and peas can range from approximately 450 to over 700 calories, depending on the ingredients and cooking method.
Chicken Matters: The type of chicken used has the largest impact on calories; skinless breast is leanest, while skin-on thighs are higher in fat and calories.
Rice and Fiber: Swapping white rice for brown rice can increase the fiber content and satiety, contributing to a more wholesome meal.
Cooking Method: Preparation is key; baking or grilling minimizes added fat, whereas frying or using rich sauces like coconut milk significantly boosts the total calorie count.
Peas are Lean: The peas or beans are generally low-calorie but add essential fiber, vitamins, and minerals to the dish.
Portion Control: The size of your serving is the most direct way to control the overall calories in your meal.

Deconstructing the Calorie Count

Determining the exact calorie count for a dish like chicken, rice, and peas is not a one-size-fits-all answer. The final number is heavily dependent on several factors, including the specific ingredients chosen, how they are prepared, and the portion size. A basic, lean version will be significantly different from a hearty, Caribbean-style recipe with coconut milk and jerk sauce. Breaking down the meal into its core components provides a clearer picture of where the calories come from.

Chicken: The High-Protein Anchor

Chicken is a fantastic source of high-quality protein, which is essential for muscle repair and growth. However, not all chicken is created equal when it comes to calories. The cut of meat and whether the skin is included are major factors. Skinless chicken breast is the leanest option and therefore the lowest in calories, while thighs and wings with the skin on are considerably higher due to their fat content. For example, a 100g serving of cooked, skinless chicken breast has approximately 165 calories, whereas a 100g serving of cooked chicken thigh with skin contains around 210 calories.

Rice: The Carb-Heavy Base

Rice provides the meal's primary source of carbohydrates, supplying the body with energy. Both white and brown rice are common choices, and they have different nutritional profiles. A key difference lies in the fiber content. Brown rice is a whole grain and contains more fiber, which can aid digestion and increase feelings of fullness. While their raw calorie counts per dry weight are similar, brown rice is often recommended for a healthier option. The way rice is prepared also matters; adding butter, oil, or coconut milk (as in some traditional rice and peas recipes) will increase the total caloric intake.

Peas: The Fiber and Vitamin Booster

Peas, whether green peas or kidney beans (as in the traditional Caribbean 'rice and peas' dish), are a relatively low-calorie addition that boosts the meal's fiber, vitamin, and mineral content. Kidney beans, specifically, are a great source of protein and fiber and contribute to making the meal a more complete protein source. The calorie contribution from peas is minimal compared to the chicken and rice, making them an excellent nutrient-dense component.

Factors Influencing the Calorie Count

Type of Chicken: As mentioned, skinless breast is lowest in calories, while fattier cuts like thighs increase the total.
Cooking Method: Baking or grilling chicken with minimal oil is far lower in calories than deep-frying. Sautéing with excessive butter or oil will also add unnecessary calories.
Added Ingredients: Sauces, marinades, and cooking fats can significantly increase the calorie and fat content. A Jamaican jerk chicken with rice and peas, which often includes rich coconut milk, can contain up to 700 calories per serving. A simple, lightly seasoned version will have much less.
Portion Size: This is arguably the most crucial factor. A larger portion of any component will increase the total calories. Being mindful of standard serving sizes is essential for calorie management.

Calorie Comparison: Different Preparations


Preparation	Chicken Used	Rice Used	Additional Ingredients	Approximate Calories per Serving	Macronutrient Balance	Key Health Notes
Simple Baked Meal	Skinless Breast	White Rice	Light seasoning, minimal olive oil	~450-500 kcal	High protein, moderate carbs, low fat	Leanest option, great for weight management
Garlic Chicken Meal	Skinless Breast	White Rice	Garlic, light olive oil	~537 kcal	High protein, high carbs, moderate fat	Balanced, flavorful, but more calories than simple meal
Caribbean-Style	Thighs (often bone-in)	Rice & Red Kidney Beans	Coconut milk, jerk sauce, oil	~700 kcal	Moderate protein, high carbs, high fat	High in flavor, but richer and higher in fat/calories
Brown Rice Pilaf	Skinless Breast	Brown Rice	Lemon, herbs, low oil	~471 kcal	High protein, moderate carbs, low fat	More fiber than white rice version, great for satiety

Conclusion: Your Calorie Goal, Your Choices

Understanding how many calories are in chicken, rice, and peas is all about recognizing the variables. There is no single answer, but rather a range influenced by your specific recipe choices. For a lower-calorie, healthier meal, focus on lean, skinless chicken, brown rice, and minimal added fats. For a more indulgent meal with richer flavor, fattier cuts, and creamy sauces will increase the caloric density. By taking control of the ingredients and cooking method, you can easily adjust this classic dish to align with your dietary needs and fitness goals. For more nutritional information and resources, consult the U.S. Department of Agriculture's FoodData Central at https://fdc.nal.usda.gov/.

Frequently Asked Questions

While the dry weight calorie count is similar, brown rice contains more fiber and nutrients. The added fiber can help increase satiety, which may assist in overall calorie control, but the caloric difference per serving is not a major factor.

Adding cooking oil or butter can significantly increase the calorie count. One tablespoon of olive oil, for instance, adds about 120 calories. Frying versus baking or grilling with minimal oil makes a substantial difference to the total fat and calorie content.

Yes, skinless chicken breast is the leanest cut of chicken, making it the lowest-calorie option. Cuts like thighs and wings, especially with the skin on, contain more fat and therefore more calories.

Yes, Caribbean-style rice and peas, often made with coconut milk and richer seasonings, tend to be higher in fat and calories than a simpler preparation.

Yes, it can. By choosing lean protein (skinless chicken breast), opting for brown rice, and minimizing added fats and creamy sauces, this meal can be a balanced, high-protein, and satiating option for weight loss.

To reduce calories, use skinless chicken breast, choose brown rice, and bake or grill the chicken instead of frying. Use minimal oil and opt for low-calorie seasonings instead of heavy sauces or coconut milk.

A representative breakdown for a balanced version might be roughly 43% carbohydrates, 30% fat, and 27% protein, though this can vary wildly based on the specific recipe.