How Many Calories Are in Rice and Chicken?

November 25, 2025 •

3 min read

The calorie count for a meal of rice and chicken can vary significantly, starting from approximately 300 to over 800 calories, depending on the portions, cuts of chicken, and cooking methods used. Understanding these factors is key to accurately tracking nutritional intake when eating this popular combination.

Quick Summary

The total caloric content of a chicken and rice meal varies with portions, chicken type (breast vs. thigh), cooking technique (boiled vs. fried), and additional ingredients. It's a versatile meal base with lean protein and complex carbohydrates.

Key Points

Variable Calorie Count: The total calories in a chicken and rice meal depend on chicken cut, cooking method, and portion size, potentially ranging from 300 to over 800 calories.
Chicken Calories by Cut: Skinless chicken breast is the leanest option at ~165 calories per 100g, while fattier cuts like skin-on thighs can contain over 200 calories per 100g.
Rice Calories by Type: A cup of cooked white rice has about 205 calories, whereas brown rice, a higher-fiber option, is around 218 calories per cup.
Cooking Method Impact: Healthier cooking methods like grilling or boiling add minimal calories, while frying in oil or using rich sauces can significantly increase the calorie count.
Control Your Portions: Accurately measuring portions of both rice and chicken is crucial for managing calorie intake effectively.
Build a Healthy Meal: To keep calories low, combine lean, grilled chicken breast with brown rice and plenty of low-calorie vegetables for a balanced and filling meal.

Calorie Breakdown: Rice and Chicken

The calories in rice and chicken depend highly on preparation and ingredients. To estimate the calories accurately, consider each component individually.

The Calories in Rice

Rice is mainly a source of carbohydrates, and its calorie count changes based on the type and how it's prepared.

White Rice: A 1-cup serving of cooked long-grain white rice contains around 205 calories. Adding fats during cooking will increase this total.
Brown Rice: Brown rice has more fiber. A 1-cup serving of cooked brown rice has around 218 calories.
Fried Rice: A single cup of chicken fried rice can contain significantly more calories, potentially over 500 kcal per serving due to added oil and other ingredients.

The Calories in Chicken

Chicken is a lean protein source, but calories vary based on the cut and whether the skin is included. Cooking methods also play a major role.

Chicken Breast (Skinless, Boneless): A 3.5-ounce (100g) serving of cooked chicken breast contains approximately 165 calories.
Chicken Thigh (Skinless, Boneless): A 3.5-ounce (100g) serving of cooked chicken thigh is higher in fat, averaging around 179 calories.
Chicken Thigh (with skin): With the skin on, a 3.5-ounce serving can have up to 229 calories.
Grilled vs. Fried: Grilling or boiling is low-calorie, whereas frying can significantly raise calories.

Putting it all Together: Example Meals

Combining different types of rice and chicken illustrates the wide range of potential calorie counts.

Example 1: Lean and Simple

1 cup (cooked) white rice: 205 calories
4 oz (113g) grilled skinless chicken breast: ~186 calories
Total: 391 calories

Example 2: Heartier Meal

1 cup (cooked) white rice: 205 calories
4 oz (113g) cooked skin-on chicken thigh: ~260 calories
Total: 465 calories

Example 3: Fried Takeout

1 cup (cooked) fried rice with chicken: ~400-500 calories
Total: 400-500+ calories

A Comparison of Popular Rice and Chicken Combinations


Meal Combination	Approx. Calories per Serving	Protein (g)	Fat (g)	Key Takeaway
Grilled Chicken Breast (4oz) + Brown Rice (1 cup)	~423 calories	High protein, high fiber	Low fat	Excellent for lean muscle and satiety
Fried Chicken Thigh (4oz) + White Rice (1 cup)	~500+ calories	Higher fat, moderate protein	High fat	Higher calorie count due to fat from frying and skin
Plain Boiled Chicken Breast (4oz) + White Rice (1 cup)	~391 calories	High protein, simple carbs	Very low fat	Optimal for clean bulking or low-fat diets
Chicken and Rice Bowl (restaurant style)	500-800+ calories	Varies	Varies	Often includes high-calorie sauces and oils

Factors that Influence the Calorie Count

Several factors beyond the basic ingredients can affect the calorie content of a chicken and rice meal.

Cooking Method

Boiling, steaming, and grilling use minimal oil, while frying dramatically raises calories and fat.

Added Ingredients

High-calorie sauces and marinades, along with oils and butter used for cooking, increase calorie count. Adding non-starchy vegetables adds volume and nutrients with few calories.

Portion Sizes

Calories increase directly with larger portions, particularly in restaurant servings which can be substantial.

How to Control Your Chicken and Rice Calories

Simple strategies can help manage calories in a chicken and rice meal:

Choose Lean Cuts: Select skinless chicken breast over fattier cuts.
Use Healthy Cooking Methods: Grill, bake, or boil chicken instead of frying.
Control Portion Sizes: Measure rice and chicken accurately.
Flavor with Spices, Not Fat: Use herbs and spices instead of high-calorie sauces.
Add More Vegetables: Include non-starchy vegetables to increase volume and fiber with few calories.

Conclusion

The calories in rice and chicken are not fixed but vary based on preparation choices. A healthy version provides a high-protein, low-fat meal, while a fried version is more calorie-dense. Understanding these factors allows for preparing a meal that meets nutritional needs.

For more detailed nutritional information, consult the USDA's FoodData Central database. USDA FoodData Central

How to create a low-calorie chicken and rice meal

For a low-calorie meal, use grilled, baked, or boiled skinless chicken breast with a moderate portion of brown rice. Add plenty of non-starchy vegetables and season with herbs and spices instead of high-calorie sauces or oils.

Frequently Asked Questions

A standard, healthy serving of 4oz grilled skinless chicken breast and 1 cup of cooked white rice contains approximately 390 calories. The total can increase significantly with different chicken cuts or cooking methods.

No, a cup of cooked brown rice actually has slightly more calories (around 218) than a cup of cooked white rice (around 205). However, brown rice is higher in fiber and nutrients, making it a more filling and nutrient-dense choice.

Frying chicken dramatically increases its calorie and fat content due to the added oil. A 100g portion of grilled chicken breast is about 165 calories, while a similarly sized piece of fried chicken can easily exceed 200 calories, or more if battered.

Yes, a meal of lean chicken and rice can be very effective for weight loss when prepared properly. Using lean chicken breast and controlling rice portion sizes creates a high-protein, energy-rich, and satiating meal that fits into a calorie-controlled diet.

To reduce calories, use skinless chicken breast, opt for healthier cooking methods like grilling or baking, and add more low-calorie vegetables to increase volume and nutrients. Avoid adding high-fat sauces or excessive cooking oil.

Chicken breast is the leaner cut, with about 165 calories per 100g (skinless), while chicken thighs contain more fat and average around 179 calories per 100g (skinless).

No, adding most vegetables does not significantly increase the calorie count. Non-starchy vegetables like broccoli, bell peppers, and spinach are very low in calories but high in fiber and nutrients, making them a great way to add volume to the meal.