Eating healthy and monitoring calorie intake is an important part of maintaining a balanced diet. Chicken and broccoli are two nutritious foods that are commonly eaten together as part of a healthy meal plan. When determining the calorie count of chicken and broccoli, there are a few key factors to consider.
Calories in chicken
The calories in chicken can vary greatly depending on the cut or part of the chicken, whether it is boneless/skinless, how it is cooked, and portion size. Here is an overview of the calorie counts for some common chicken selections:
| Chicken Type | Calories (per 3oz cooked) |
|---|---|
| Chicken breast (boneless, skinless) | 140 |
| Chicken thigh (boneless, skinless) | 110 |
| Chicken wing | 90 |
| Chicken drumstick | 110 |
| Chicken nuggets | 120 |
As you can see, the leanest cuts like chicken breast contain the fewest calories. Leaving the skin on chicken or frying it can add more fat and calories. A 3 ounce portion of boneless, skinless chicken breast contains around 140 calories, while a chicken thigh has around 110 calories.
Calories in broccoli
Broccoli is a very low calorie vegetable. One cup of chopped raw broccoli florets contains only 31 calories. When cooked, one cup of broccoli contains around 55 calories. So broccoli is an excellent low calorie addition to add volume and nutrients to meals without packing on the calories.
| Broccoli Type | Calories (per 1 cup) |
|---|---|
| Raw broccoli florets | 31 |
| Cooked broccoli florets | 55 |
The low calorie count of broccoli makes it ideal for promoting weight loss or maintaining a healthy weight. Adding broccoli to meals can help you feel fuller while keeping calories in check.
Putting it together – calories in a chicken and broccoli meal
Now that we know the base calorie counts for chicken and broccoli separately, we can estimate the total calories in a full chicken and broccoli meal.
For example, here is an estimate for a 6oz chicken breast with 1 cup of cooked broccoli:
- 6oz boneless, skinless chicken breast: 420 calories (140 calories per 3oz)
- 1 cup cooked broccoli florets: 55 calories
- Total calories: 475
The total calories can vary based on your specific portion sizes for chicken and broccoli. Some other meal combinations could be:
- 3oz chicken + 1 cup broccoli = 195 calories
- 4oz chicken + 1.5 cups broccoli = 275 calories
- 8oz chicken + 2 cups broccoli = 620 calories
When making your own chicken and broccoli meals at home, be sure to factor in any additional ingredients beyond the core chicken and broccoli, such as oil, sauces, or seasonings. These additions can quickly increase the total calorie count of your meal.
Healthy cooking methods
To keep your chicken and broccoli meal light, focus on healthy cooking methods like:
- Baking, grilling, or roasting chicken instead of frying
- Steaming or roasting broccoli instead of smothering in cheese or cream sauce
- Using spray oil or small amounts of olive oil instead of butter for sautéing
- Seasoning with herbs and spices instead of salt
Nutritional benefits of chicken and broccoli
Beyond being a low calorie meal combination, chicken and broccoli also provides important nutrients and health benefits:
Chicken nutrition
- High quality protein for muscle repair and function
- B vitamins like B6 and B12
- Selenium, an antioxidant mineral
- Choline for brain and nervous system health
Broccoli nutrition
- Fiber for digestive and heart health
- Vitamin C for immune function and iron absorption
- Vitamin K for healthy bones and blood clotting
- Glucosinolates which may help prevent cancer
By combining chicken and broccoli, you get a meal that provides complementary amino acids for building muscle along with antioxidants, vitamins, and minerals for whole body wellness.
Conclusion
Chicken and broccoli can make up a well-balanced, nutritious meal that is relatively low in calories. A serving of 3-6oz of boneless, skinless chicken breast contains 140-420 calories. One cup of broccoli adds around 30-55 additional calories. So a full meal will generally range from around 200-500 calories depending on the sizes of the chicken and broccoli portions.
Chicken provides lean protein while broccoli offers essential vitamins, minerals, and antioxidants. By cooking chicken and broccoli using healthy methods like baking, grilling, or steaming, you can make a delicious low calorie meal that is nutritionally balanced.