How Many Calories Are in Chicken and Broccoli? A Detailed Look

Chicken and broccoli is a classic healthy meal combo. But how many calories are there in a serving of chicken and broccoli? Let’s find out.

Calorie Counts for Chicken

The number of calories in chicken can vary significantly depending on the cut and preparation method.

• A 3 ounce portion of boneless, skinless chicken breast contains around 110 calories Chicken thighs and legs are slightly higher at around 140 calories for 3 ounces.

• If the chicken is fried or breaded, the calorie count increases. 3 ounces of fried chicken breast has around 210 calories.

• Including the chicken skin adds calories A skin-on chicken breast contains about 30-40 more calories than a skinless breast

So for an average serving of 4-6 ounces of boneless, skinless chicken breast, you can expect 150-200 calories. Opting for thighs or legs or fried versions will increase the calorie count.

Calorie Counts for Broccoli

Fresh broccoli is very low in calories

• One cup of chopped raw broccoli contains only around 30 calories.

• When cooked, a cup of broccoli has closer to 50 calories due to the addition of water.

• Adding butter or oil when cooking broccoli can add 50-100 calories per tablespoon.

So a cup of plain steamed broccoli would have about 50 calories. Even when loaded up with butter or cheese sauce, a typical serving of broccoli probably won’t exceed 100-150 calories.

Total Calories in a Chicken and Broccoli Meal

A typical serving of chicken and broccoli would include around 4-6 ounces of chicken plus 1-2 cups of broccoli.

• The chicken provides 150-200 calories.

• The broccoli adds 50-100 calories.

So a total meal of chicken and broccoli can range from 200 to 300 calories depending on serving sizes and preparation methods.

Here are some examples:

• 4 oz grilled chicken breast + 1 cup steamed broccoli = 250 calories
• 6 oz baked chicken thigh + 2 cups broccoli with 1 tbsp butter = 400 calories
• 4 oz fried chicken + 1 cup broccoli with cheese sauce = 350 calories

While counting calories can be a useful guide, remember that it’s also important to pay attention to your hunger cues and overall diet quality. A meal of chicken and broccoli is highly nutritious, providing protein, vitamins, minerals and fiber. Focus on eating wholesome foods like this that make you feel satisfied. The number of calories is just one piece of the puzzle.

Tips to Reduce Calories in Chicken and Broccoli

If you’re looking to cut calories from this meal, here are some tips:

• Choose skinless chicken breast over thighs and legs
• Skip the breading and frying – opt for grilled, baked or poached
• Go easy on high-calorie additions like cheese, butter and oil
• Increase the ratio of broccoli to chicken
• Season with spices and herbs instead of sauces
• Use cooking methods like steaming that don’t require added fats

Chicken and broccoli is a healthy, protein-packed meal combination. Paying attention to serving sizes and how the food is made makes it easy to keep the meal’s total calorie count below 400. So enjoy this classic combination while getting a lot of good things for you!