Chicken and broccoli calories come to 284 for 1 cup (217 g) and 131 per 100 g of the stir-fried dish in soy-based sauce. Fat is the surprise. It supplies 47% of the calories, more than protein at 28%, and a single cup already carries 666 mg of sodium.
284kcal
1 cup · 217 g, stir-fried, soy-based sauce
28%protein
20 gProtein
17 gCarbs
15 gFat
How to burn off 284 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Stir-fried, soy-based sauce · per 217 g
Calories
284 kcal
Protein
20 g
Carbohydrate
17.3 g
Fat
15 g
Saturated fat
2.5 g
Cholesterol
72 mg
Sodium
666 mg
Potassium
462 mg
Iron
1.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Chicken and broccoli: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (217 g)
284
20.3 g
17.3 g
15 g
666 mg
14%
Large bowl (499 g)
654
46.7 g
39.7 g
34.5 g
1,532 mg
33%
100 g
131
9.4 g
8 g
6.9 g
307 mg
7%
3 × 1 cup (217 g)
853
60.9 g
1,999 mg
5 × 1 cup (217 g)
1,421
101.6 g
3,331 mg
A large takeout bowl is 654 calories
One cup (217 g) is the reference serving at 284 calories, or 14% of the daily value. That cup brings 20.3 g of protein, 17.3 g of carbs and 15 g of fat. It is a sensible plate on its own, but very few takeout orders stop at one cup.
A large bowl (499 g) jumps to 654 calories, a third of the daily value at 33%, with 46.7 g of protein and 34.5 g of fat. Two cups land at 569 calories and three cups at 853. Finish a five-cup family container and the total reaches 1,421 calories, which is more than many people eat at lunch and dinner combined.
Rice is the other swing factor. The USDA row behind these numbers already counts rice along with the chicken and vegetables, so a separate side of rice adds more on top. Measure the main dish by the cup, decide on rice separately, and the math stays simple.
Fat supplies nearly half the calories
Per 100 g the dish carries 9.4 g of protein, 8 g of carbs and 6.9 g of fat. Gram for gram, protein leads. Yet fat wins the calorie split at 47%, because fat is by far the denser fuel.
Protein supplies 28% of the calories and carbs 24%. That still makes this a solid protein dish: one cup covers 41% of the daily value for protein, and a large bowl covers 93%. The fat comes from the wok oil and the sauce rather than the broccoli, so a lighter hand with oil is where the savings sit.
Saturated fat stays low at 1.1 g per 100 g, and sugars are modest at 1.4 g, so the sauce is not a sugar bomb. Fiber is thin, also 1.1 g per 100 g, which gives 2.4 g in a cup. Extra steamed broccoli on the side raises fiber and volume without adding much energy.
Sodium is the row to watch
The soy-based sauce drives the sodium. One cup holds 666 mg, which is 29% of the daily value, and even 100 g has 307 mg, or 13%. That is a lot of salt for a dish that looks like plain chicken and vegetables.
Portions push it fast. The large bowl reaches 1,532 mg, 67% of the daily value in a single meal. Two cups come to 1,332 mg, three cups to 1,999 mg, and the five-cup container to 3,331 mg, well past a full day's value.
If you watch sodium, ask for the sauce on the side and use part of it, or stretch the portion with unsalted steamed vegetables. The rest of the label is calmer: cholesterol is moderate at 33 mg per 100 g, and potassium adds 213 mg.
Build the plate around one cup
At 284 calories and 20.3 g of protein, one cup works as the center of a meal rather than the whole of it. Add a side salad with a light dressing or a pile of plain greens to fill the plate without stacking more of the salty sauce.
Splitting a takeout order into two meals is the easiest fix. Each half stays closer to the one-cup numbers instead of the 654-calorie large bowl, and the sodium spreads across the day instead of landing at once.
Restaurant portions vary, so logging what you actually ate beats guessing. BodyPal can log chicken and broccoli from a photo of your plate, and you can then adjust the cup count to match the container.
How does chicken and broccoli compare?
Here is chicken and broccoli next to broccoli beef, shrimp and broccoli and butter chicken, compared per 100 g and per usual serving.
Verdict: For the fewest calories and the least sodium pick shrimp and broccoli at 116 calories and 247 mg per 100 g, and skip broccoli beef, the heaviest at 160 calories and 440 mg. Chicken and broccoli sits in the middle and beats butter chicken on protein, which has only 6.5 g per 100 g.
Most popular chicken and broccoli brands in the United States
5Banquet Broccoli Chicken And Cheese1 cup · 219 g96 kcal
6Hy-Vee Chicken Broccoli Fettuccine2/3 cup · 62 g355 kcal
Most of these are frozen meals built on pasta, rice or cheese sauce, so their per-100 g numbers sit above or below the plain stir-fry. Source: manufacturer labels / USDA FoodData Central.
Chicken and broccoli FAQs
How many calories are in chicken and broccoli?
A 1 cup serving is 284 calories, and 100 g is 131 calories.
Is chicken and broccoli good for weight loss?
One cup is 284 calories with 20.3 g protein, 15 g fat and 17.3 g carbs, so it is one of the lighter stir-fry plates per cup.
Chicken and broccoli or broccoli beef: which has fewer calories?
Chicken and broccoli has 131 calories per 100 g against 160 for broccoli beef, a gap of 29 calories per 100 g.
How much protein is in chicken and broccoli?
It has 9.4 g of protein per 100 g, which works out to 20.3 g in a 217 g cup.
What are the macros of chicken and broccoli?
Per 100 g, chicken and broccoli has 9.4 g of protein, 8 g of carbs and 6.9 g of fat. By calories that splits into 47% fat, 28% protein and 24% carbs, so fat is the largest share.
How many calories are in Chinese takeout chicken and broccoli?
A cup of the stir-fried dish in soy-based sauce has 284 calories, and a large bowl (499 g) has 654. Many takeout containers hold more than one cup, so measure before you log.
What are the nutrition facts for one cup of chicken and broccoli?
One cup (217 g) has 284 calories, 20.3 g of protein, 17.3 g of carbs, 15 g of fat, 2.4 g of fiber, 3 g of sugars and 666 mg of sodium. That sodium is 29% of the daily value.
How many calories are in 100 g of chicken with broccoli?
100 g of chicken with broccoli has 131 calories, 7% of the daily value. The same amount carries 307 mg of sodium and 33 mg of cholesterol.
