How many calories are in chicken broccoli alfredo?
A 1-cup serving of chicken broccoli alfredo weighs 227 g and carries 329 calories. Per 100 g the dish runs 145 calories, which is modest for a cream-sauce pasta — the broccoli and the chicken dilute it. The catch is what rides along: 7.0 g of saturated fat and 720 mg of sodium in that same cup.
You'd need to walk about 66 minutes to burn the 329 calories in a 1-cup (227 g) serving.
How long does it take to burn off 329 kcal of chicken broccoli alfredo?
A 1-cup (227 g) serving is 329 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 329 kcal |
|---|---|
| Walking, brisk | 1 hr 6 min |
| Cycling, moderate | 41 min |
| Swimming, moderate | 47 min |
| Jogging | 39 min |
| Weight training, moderate | 1 hr 13 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (227 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken broccoli alfredo quick facts
- US servings, from half a cup to a big plate
- Frozen, deli and steamer versions
- Saturated fat and sodium are the rows to watch
- How does chicken broccoli alfredo compare?
- Most popular chicken broccoli alfredo brands
- FAQ
Chicken broccoli alfredo quick facts
The numbers below come from the USDA record for chicken broccoli alfredo pasta bake, FDC 467083. It is the one entry that matches the dish by name, is already cooked, and declares a household measure of one cup — the same plate of pasta, sauce, broccoli and chicken you see in the photo above. USDA's Foundation, SR Legacy and FNDDS sets have no line for this combination dish, so a Branded record is the honest starting point rather than a stitched-together estimate.
That matters for how you read the panel. A branded entry reflects one manufacturer's recipe, so treat it as a well-documented middle of the road rather than a universal average. The variant table further down shows how far the real range stretches in both directions.
| Nutrient | Per 100 g | Per 1 cup (227 g) | % Daily Value |
|---|---|---|---|
| Calories | 145 | 329 | — |
| Total fat | 6.17 g | 14.0 g | 18% |
| Saturated fat | 3.08 g | 7.0 g | 35% |
| Carbohydrate | 12.78 g | 29.0 g | 11% |
| Dietary fiber | 0.9 g | 2.0 g | 7% |
| Total sugars | 1.76 g | 4.0 g | — |
| Protein | 9.25 g | 21.0 g | 42% |
| Sodium | 317 mg | 720 mg | 31% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Cholesterol comes to 26 mg per 100 g, or 59 mg in the cup — 20% of the 300 mg Daily Value, most of it from the cream and the chicken. Two rows you will not find here: added sugars and potassium. The label behind this record does not declare either one, and inventing a figure for them would be worse than leaving them out.
US servings, from half a cup to a big plate
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 41 kcal |
| Half a cup, side portion | 114 g | 165 kcal |
| Three-quarters of a cup | 170 g | 247 kcal |
| One cup, label serving | 227 g | 329 kcal |
| A cup and a half, dinner plate | 341 g | 494 kcal |
| Per 100 g | 100 g | 145 kcal |
Only the 1-cup line is a USDA household serving. Everything else in that table is our own arithmetic from the USDA 100 g figure, not a USDA serving, scaled straight off 145 calories per 100 g.
Here is where people get caught. A cup of pasta bake is denser than a cup of dry cereal or a cup of salad, so it lands at 227 g rather than the 100-odd grams a light food would. If you eyeball a serving and think "about a cup" when the plate is really holding a cup and a half, you have quietly logged 165 calories you did not count. Weighing the plate once, then reusing that weight, fixes the problem for good.
The other trap is the word "plate." A restaurant entree of chicken alfredo is rarely one cup. Two cups of this dish is 658 calories before any bread, and chain portions of pasta often run larger than that.
Frozen, deli and steamer versions
Same three ingredients, wildly different math. What moves the number is the ratio of sauce and pasta to chicken and broccoli.
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Pasta bake, the main record | 145 kcal | 1 cup (227 g) | 329 kcal |
| Frozen skillet meal, Bertolli | 161 kcal | 1/4 package (255 g) | 411 kcal |
| Light steamer bowl, Healthy Choice | 73 kcal | 1 meal (259 g) | 189 kcal |
| Deli hot-bar bake | 257 kcal | 4 oz (113 g) | 290 kcal |
| Fully cooked chicken broccoli alfredo | 129 kcal | 5 oz (140 g) | 181 kcal |
| Chicken alfredo with fettuccine, no broccoli | 158 kcal | 4 oz (114 g) | 180 kcal |
The steamer bowl at 73 calories per 100 g is the lightest of every chicken broccoli alfredo record in the USDA Branded set, and the deli hot-bar bake at 257 is the heaviest — a 3.5-fold spread across dishes that share a name. The steamer keeps the pasta to a minimum and fills the tray with vegetables; the deli bake adds cheese on top of a cream sauce.
Two Bertolli skillet packages, family size and dual serve, sit at 161 and 162 calories per 100 g. They are the same recipe in different bags, which is why the per-gram numbers barely move while the package servings do not resemble each other at all.
Notice what happens when the broccoli comes out. Plain chicken alfredo with fettuccine runs 158 calories per 100 g against 145 for the version with broccoli. Adding vegetables to a cream sauce dish does not make it a light dish, but it does lower the calories per bite, because broccoli is mostly water.
One more thing the photo hints at: the plate above is sauced lightly. A heavier hand with the alfredo pushes the same food toward the 161–162 range of the skillet meals, roughly 11% more calories per gram, without changing a single ingredient.
Saturated fat and sodium are the rows to watch
Calories are not the interesting part of this dish. One cup delivers 7.0 g of saturated fat, 35% of the FDA Daily Value of 20 g. Only the protein row scores higher, at 42%. Eat a cup and a half and you are at 10.5 g, past half the day's allowance from one plate — and the Dietary Guidelines for Americans advise keeping saturated fat under 10% of daily calories.
Sodium is the second cost. The cup holds 720 mg, 31% of the 2,300 mg Daily Value, or roughly a third of a teaspoon of table salt. The spread between products is wide: the frozen skillet meals run about 400 mg per 100 g while Michael Angelo's chicken alfredo with broccoli sits at 180 mg per 100 g. That is more than twice the salt per gram for what is, on the plate, the same dinner. If you are watching sodium, the brand you pick matters more than the portion you serve.
The good news is on the protein line. Twenty-one grams in one cup is a real contribution toward the protein foods part of a meal, and it comes with 2.0 g of fiber from the broccoli and the pasta. This is a dish that feeds you, not one that only costs you.
How does chicken broccoli alfredo compare?
| Dish | Per 100 g | US portion | Calories |
|---|---|---|---|
| Chicken broccoli alfredo pasta bake | 145 kcal | 1 cup (227 g) | 329 kcal |
| Michael Angelo's chicken alfredo with broccoli | 127 kcal | 10 oz (283 g) | 359 kcal |
| Bertolli chicken broccoli alfredo skillet | 162 kcal | 1/2 package (340 g) | 551 kcal |
| Healthy Choice Cafe Steamers | 73 kcal | 1 meal (259 g) | 189 kcal |
Look at the three portions that weigh almost the same. The 227 g cup of pasta bake is 329 calories, a 255 g quarter of the Bertolli family skillet is 411, and the 259 g Healthy Choice tray is 189. Nearly identical weight on the fork, more than double the calories from one end of that list to the other.
Our take: for weight loss, the steamer bowl wins on arithmetic and nothing else comes close — 189 calories with 232 mg of sodium per 100 g is the cheapest way to eat this flavor. For a filling dinner that still tastes like alfredo, one cup of the pasta bake at 329 calories with 21 g of protein is the better trade, especially next to a plain green salad. The skillet meals are the ones to portion carefully: half a package is 551 calories, which is a full meal's budget spent on a side-sized bowl.
Most popular chicken broccoli alfredo brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Healthy Choice Cafe Steamers Chicken Broccoli Alfredo | 73 cal |
| Michael Angelo's Chicken Alfredo with Broccoli | 127 cal |
| Bertolli Chicken Broccoli Alfredo Family Size Skillet | 161 cal |
| Bertolli Chicken Broccoli Alfredo Dual Serve Skillet | 162 cal |
| Big Y Fully Cooked Chicken Broccoli Alfredo | 129 cal |
| Big Y Chicken Broccoli Alfredo Bake | 257 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken broccoli alfredo FAQs
How many calories are in a cup of chicken broccoli alfredo?
One cup weighs 227 g and holds 329 calories, based on the USDA record for chicken broccoli alfredo pasta bake at 145 calories per 100 g. That cup also brings 21 g of protein, 29 g of carbohydrate and 14 g of fat, so it works as a small meal rather than a side dish.
How many calories are in a plate of chicken broccoli alfredo?
A dinner-plate helping of about a cup and a half, 341 g, comes to 494 calories. That figure is our own arithmetic from the USDA 100 g number, not a USDA serving. Restaurant plates run larger still, since a single pasta entree at a sit-down chain often lands near a pound of food.
How much protein is in chicken broccoli alfredo?
One cup gives 21 g of protein, 42% of the 50 g Daily Value and the highest percentage anywhere in the nutrition panel. Per 100 g the dish holds 9.25 g. The Healthy Choice steamer bowl is denser in protein per calorie, with 10.81 g per 100 g at only 73 calories.
How much sodium is in chicken broccoli alfredo?
One cup carries 720 mg of sodium, 31% of the 2,300 mg Daily Value, or about a third of a teaspoon of table salt. Frozen skillet versions are saltier per gram, near 400 mg per 100 g, while Michael Angelo's chicken alfredo with broccoli sits at 180 mg per 100 g.
Is chicken broccoli alfredo healthy?
One cup is 329 calories with 21 g of protein and 2.0 g of fiber, so it is not an empty plate. The two rows to watch are saturated fat at 7.0 g, which is 35% of the Daily Value, and sodium at 720 mg. A side salad and a measured portion keep the meal in balance.
How many calories are in Bertolli chicken broccoli alfredo?
A quarter of the Bertolli Chicken Broccoli Alfredo Family Size Skillet, 255 g, is 411 calories at 161 calories per 100 g. Half of the Dual Serve package, 340 g, comes to 551 calories. The skillet meals carry more sauce per gram, which is where the extra fat sits.
How many calories are in Healthy Choice chicken broccoli alfredo?
One Healthy Choice Cafe Steamers Chicken Broccoli Alfredo tray, 259 g, is 189 calories at 73 calories per 100 g, the lightest chicken broccoli alfredo in the USDA Branded set. It still delivers roughly 28 g of protein, our arithmetic from the USDA 100 g figure of 10.81 g.
How many carbs are in chicken broccoli alfredo?
One cup holds 29.0 g of carbohydrate, 11% of the 275 g Daily Value, plus 2.0 g of fiber and 4.0 g of total sugars. Per 100 g that is 12.78 g. A pasta bake sits lower in carbs per gram than plain pasta, because sauce, chicken and broccoli add weight without adding starch.
Similar foods
- Potato wedges — 138 cal for 3 oz
- Ear of Corn — 99 cal per medium ear
- Sweet Potato — 103 cal per medium, baked
- Papaya salad — 190 cal per plate
- Carrot — 53 cal per cup chopped
- Onion — 46 cal per cup sliced
Count it without the math
Point the camera at the plate and BodyPal counts the pasta, the sauce and the broccoli for you.
