Nutrition Diet: How many calories are in 1 cup of chicken and broccoli?

October 10, 2025 •

4 min read

According to nutritional data, a basic meal of one cup of cooked chicken breast and one cup of steamed broccoli contains approximately 253 to 286 calories, but this can vary depending on preparation. Understanding how many calories are in 1 cup of chicken and broccoli is crucial for anyone tracking their intake, as the final count depends heavily on cooking methods and added ingredients like sauces and oil.

Quick Summary

This guide explores the calorie count of a chicken and broccoli meal, detailing how cooking methods, added fats, and sauces impact the total nutritional value and overall health benefits of this popular dish.

Key Points

Base Calorie Estimate: A simple serving of one cup cooked chicken breast and one cup steamed broccoli contains approximately 253-286 calories, depending on the broccoli's specific preparation.
Cooking Method is Crucial: The calorie count for a chicken and broccoli meal is highly dependent on the cooking method, with low-fat options like steaming resulting in a much lower count than dishes prepared with oil or creamy sauces.
Nutrient-Dense Combination: This meal provides a potent dose of lean protein from chicken and essential vitamins, fiber, and antioxidants from broccoli, supporting muscle repair, digestion, and overall health.
Preparation Determines Caloric Range: While a plain, steamed version is low-calorie, a stir-fry with oil or a cheesy bake can substantially increase the final calorie number, with some restaurant versions exceeding 400 calories per cup.
Versatile for Different Diets: The basic chicken and broccoli meal is adaptable for various diet plans, including low-carb, keto, and weight loss, by controlling ingredients and cooking methods.
Meal Prep Friendly: Due to its simplicity, this combo is an excellent option for meal prepping, allowing for quick, healthy, and controlled-calorie meals throughout the week.

The Calorie Breakdown of a Classic Combo

At its core, a chicken and broccoli meal is a simple and healthy combination of lean protein and a nutrient-dense vegetable. To determine the calorie count, it's essential to look at the ingredients separately and understand how preparation impacts the final numbers.

A single cup of chopped or diced, cooked chicken breast contains approximately 231 calories, with virtually zero carbohydrates and a high protein content of about 43 grams. For the broccoli, the calorie count depends on whether it's raw or cooked. A cup of raw broccoli has about 55 calories, while a cup of boiled, drained broccoli contains closer to 22 calories. This significant difference is due to the cooking process, which softens the vegetable and reduces its volume. Therefore, a very basic meal of one cup of plain cooked chicken breast and one cup of boiled broccoli is on the lower end of the calorie spectrum, offering a substantial amount of protein and nutrients with minimal fat.

Cooking Method: The Calorie Catalyst

The way you prepare your meal is the single biggest factor influencing the final calorie count. While steaming and boiling keep calories low, adding fats and sauces can quickly increase them. A simple stir-fry, a common preparation method, introduces cooking oil, which adds a significant number of calories. Similarly, a cheesy bake or a cream-based sauce can transform a low-calorie meal into a much more indulgent one.

For example, a Chinese-style chicken and broccoli stir-fry, which often includes a sauce with sugar and cornstarch, might contain closer to 280 calories per cup serving, depending on the restaurant's preparation. A richer, homemade stir-fry recipe with added oil could range even higher, and adding a side of rice will increase the total calories further. For those seeking the healthiest option, steaming is the best method, as it preserves nutrients and adds no extra calories.

Comparing Calorie Counts: Different Preparation Methods


Cooking Method	Added Ingredients	Estimated Calories (per 1 cup serving)
Simple Steamed	None	~253-286 kcal
Stir-Fried	1 tbsp oil, soy sauce	~335+ kcal
Bake with Cheese	Cheese sauce, butter	~350+ kcal
Restaurant Stir-Fry (Chinese)	Oil, soy-based sauce	~280-400+ kcal

Beyond Calories: A Nutrient-Dense Meal

Regardless of the cooking method, the core combination of chicken and broccoli offers a wealth of nutritional benefits, making it a popular choice for weight management and overall health.

High-Quality Protein: Chicken breast provides a complete protein source, which is essential for building and repairing muscle tissue. This makes it a favorite among bodybuilders and athletes.
Rich in Fiber: Broccoli is packed with dietary fiber, which aids digestion, promotes feelings of fullness, and can help regulate blood sugar levels.
Essential Vitamins and Minerals: Broccoli is an excellent source of vitamins C and K, as well as folate and potassium. Chicken provides key B vitamins and minerals like selenium and zinc.
Antioxidant and Anti-inflammatory Properties: Both foods contain antioxidants, with broccoli being particularly known for compounds like sulforaphane, which have been studied for their potential anti-cancer and anti-inflammatory properties.

Customizing Your Chicken and Broccoli Meal

This simple duo is incredibly versatile and can be adapted to fit different diets and flavor preferences without adding unnecessary calories. Here are a few ways to customize your dish:

Low-Calorie Flavor Boosts: Instead of oil-heavy sauces, use zero-calorie or low-calorie additions. A splash of lemon juice, a sprinkle of garlic powder, a few dashes of hot sauce, or fresh herbs like dill and parsley can add significant flavor without the calories.
Meal Prep Friendly: The combination is perfect for meal prep. Cook a large batch of chicken and broccoli at the beginning of the week and portion it out into containers for quick, healthy meals.
Keto and Low-Carb Versions: For a low-carb meal, simply focus on the chicken and broccoli, using minimal oil or fat in cooking. Adding cauliflower rice is a popular way to make it more filling while keeping carbs low.
Adding Complexity: To make the meal more complex, consider adding other vegetables like bell peppers, onions, or mushrooms. You can also experiment with spices like turmeric, paprika, or ginger for new flavor profiles.

Conclusion

Determining how many calories are in 1 cup of chicken and broccoli is not a single number but rather a range that depends on the preparation. For a baseline, the ingredients themselves provide a low-calorie, nutrient-packed meal ideal for weight loss and muscle maintenance. By being mindful of added fats and sauces, it's easy to keep the calorie count in check. This classic meal is a testament to the power of simple, whole foods in a healthy diet, offering a versatile and satisfying option that can be customized for any taste or dietary goal. Making smart choices in the kitchen is key to unlocking the full nutritional potential of this dynamic duo.

Frequently Asked Questions

Yes, steaming adds virtually no calories to the dish, while stir-frying involves cooking oils and sauces that can significantly increase the total calorie count. For example, a restaurant stir-fry can have hundreds of extra calories from added fats and sauces.

Yes, you can use low-calorie flavorings to enhance the dish. Options include soy sauce (use low sodium to reduce salt), lemon juice, garlic, ginger, and a variety of herbs and spices. Using a small amount of sesame oil or olive oil can add flavor without a high calorie cost.

A diet centered around lean chicken and fibrous broccoli is generally low in calories and high in protein, which can be effective for short-term weight loss by creating a calorie deficit. However, experts advise against a restrictive diet of only these two foods long-term, as it lacks essential nutrients from other food groups.

Yes, lean skinless chicken breast has a lower calorie count and fat content than fattier cuts like skinless chicken thighs or chicken with the skin on. For the lowest-calorie option, opt for boneless, skinless chicken breast.

To make the meal more substantial while keeping it healthy, consider adding a complex carbohydrate side like a small portion of brown rice or quinoa. Alternatively, adding extra vegetables or incorporating healthy fats from sources like avocado can increase satiety.

While it's a very healthy meal, relying solely on chicken and broccoli every day is not recommended for a balanced diet. To avoid nutrient deficiencies, it is important to incorporate a variety of proteins, vegetables, and other food groups into your meals.

For accurate calorie counting, measure your ingredients after they have been cooked and chopped. This ensures you account for any water weight lost during cooking and that your portion sizes are consistent. Use a standard measuring cup or kitchen scale for precision.