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How Many Calories Are in Chicken and Broccoli Chinese Food?

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Chinese food is beloved around the world for its delicious flavors and variety of dishes. One healthy and tasty choice is chicken and broccoli, a classic combination of lean protein and fiber-rich vegetables. But for those watching their calorie intake, how many calories are actually in this dish? The answer depends largely on how it is prepared. In this article, we’ll break down the calories in chicken, broccoli, and typical Chinese cuisine preparation methods to help you make informed choices

Calories in Chicken and Broccoli Separately

To understand how many calories are in chicken and broccoli as a Chinese food dish, let’s first look at the basic calorie counts of the two main ingredients on their own:

Chicken

Chicken breast is considered a lean, low-fat protein. According to the USDA, 100g of boneless, skinless chicken breast contains:

  • 119 calories
  • 25g protein
  • 1.1g fat
  • 0g carbs

So chicken is relatively low in calories by itself, providing only 119 calories per 100g serving Removing the skin further reduces the fat and calorie content

Broccoli

Broccoli is a nutrient-dense vegetable low in calories and carbs Per 100g of raw broccoli, there are

  • 34 calories
  • 2.8g protein
  • 0.4g fat
  • 6g carbs
  • 2.6g fiber

With only 34 calories per 100g, broccoli contains minimal calories on its own. It’s also packed with beneficial vitamins, minerals, and antioxidants.

So combined, plain chicken and broccoli are a healthy, low-calorie duo. However, calories can climb higher depending on cooking methods and sauces when ordering Chinese chicken and broccoli dishes.

Calories in Chicken and Broccoli Chinese Food

While chicken and broccoli are naturally low in calories, Chinese restaurants have perfected the art of adding flavor through aromatic sauces and oils. This increases the taste but also hikes up the calorie count.

Here are some factors that affect the calories in chicken and broccoli Chinese food orders:

Ingredients

  • Protein – Using fatty, breaded meats like General Tso’s chicken can add a significant amount of calories compared to steamed chicken breast.

  • Vegetables – Broccoli is low-calorie, but dishes loaded with starchy veggies like peas or water chestnuts increase the carb/calorie tally.

  • Rice or noodles – Bowls with heaping piles of white rice or fried noodles boost the calorie count versus ordering it on the side.

  • Sauces – Sweet, salty, or oily sauces quickly drive up calories, though broth-based sauces are lighter.

Cooking Methods

  • Deep frying – Dropping meat and veggies into a vat of hot oil adds a lot of extra fat and calories.

  • Stir-frying – Quick tossing in a bit of oil can make food tasty without going overboard on calories.

  • Steaming – One of the lowest calorie methods, steaming keeps ingredients light and fresh.

Portion Sizes

  • Large portions – Ordering extra protein, carbs, and sauces increases portion sizes and calories.

  • Normal single serving – Typical one entree servings range from 500-800 calories at many Chinese restaurants.

  • Shared family-style – Getting a few dishes to share with the table helps reduce portion sizes per person.

Estimated Calories in Common Chicken and Broccoli Dishes

To give you a sense of actual calorie counts, here are some estimates in popular chicken and broccoli Chinese preparations:

  • Steamed chicken and broccoli – Around 200 calories per serving with steamed chicken, broccoli, ginger, and low-sodium soy sauce.

  • Chicken and broccoli stir-fry – Roughly 300 calories in a stir-fried chicken and broccoli dish made with a moderate amount of oil.

  • Chicken and broccoli with fried rice – Can reach 500+ calories when served with a heaping mound of fried rice.

  • General Tso’s chicken and broccoli – Up to 800 calories for the battered, fried chicken chunks covered in a sweet sauce.

  • Sesame chicken and broccoli – Around 500 calories when the crispy chicken is drizzled with oily sesame sauce.

As you can see, calories vary widely. Aim for steamed, stir-fried, or lightly sauced chicken and broccoli dishes to keep calories in check. Also, watch your portion sizes and minimize add-ons like fried rice or egg rolls.

Tips for Ordering Low-Calorie Chicken and Broccoli

Here are some tips to keep in mind when ordering chicken and broccoli dishes at a Chinese restaurant:

  • Choose steamed, grilled, or light stir-fry preparations
  • Opt for lean chicken breast over fatty chicken wings, drumsticks, etc.
  • Load up on broccoli and go easy on starchy veggies, noodles, and rice
  • Request sauces and dressings on the side
  • Ask for brown rice or skip the rice altogether
  • Share dishes family-style instead of ordering individually
  • Take home leftovers instead of overeating extra portions

While Chinese food has a reputation for being high in calories, dishes like chicken and broccoli can be a healthy option if ordered wisely. Focus on simple preparations using lean proteins, lots of non-starchy vegetables, and easy on the oil, salt, and sugary sauces. With mindful menu choices, you can still enjoy the flavors you love while maintaining your healthy calorie goals.

how many calories are in chicken and broccoli chinese food

Log this food in SnapCalorie

Quantity: 294.1 calories 29.4 protein 23.5 carbohydrates 11.8 fat

Calories 294.1
% Daily Value*
Total Fat 11.8 g 15%
Saturated Fat 2.4 g 12%
Polyunsaturated Fat 0 g
Cholesterol 70.6 mg 23%
Sodium 941.2 mg 40%
Total Carbohydrates 23.5 g 8%
Dietary Fiber 3.5 g 12%
Sugars 5.9 g
protein 29.4 g 58%
Vitamin D 0 mcg 0%
Calcium 47.1 mg 3%
Iron 2.4 mg 13%
Potassium 470.6 mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How many Calories in Chicken/Broccoli takeout?

FAQ

How many calories in a Chinese chicken and broccoli dish?

One cup of Chicken broccoli chinese food is around 235.3 grams and contains approximately 294.1 calories, 29.4 grams of protein, 11.8 grams of fat, and 23.5 grams of carbohydrates.

What chinese meal is lowest in calories?

10 Asian Dishes Low in Calories and High in Flavor
  1. Chinese Chicken Salad | 393 Calories. …
  2. Chinese Pepper Steak | 312 Calories. …
  3. Chinese Take-Out Shrimp with Garlic | 227 Calories. …
  4. Chinese Pork Tenderloin | 222 Calories. …
  5. Chinese Steamed Fish | 379 Calories. …
  6. Black Pepper Beef and Cabbage Stir Fry | 280 Calories.

Is chicken and broccoli Chinese food healthy for you?

Healthy Eating: Chicken with Broccoli This Chinese Chicken with Broccoli recipe is a healthy, home recipe, loaded with vitamins A, C, K, B9 (folate), potassium, phosphorous, and selenium. Like most Chinese home recipes, it uses very little oil.

How many calories in a Chinese takeout meal?

Chinese takeout varies greatly in calorie count depending on the dish, portion size, and preparation method.

How many calories are in Chinese chicken & broccoli?

Calories in Chinese chicken and broccoli dishes vary greatly, depending on the sauces and other ingredients. FoodData Central reports that 1 cup of chopped raw broccoli contains 30.9 calories, 2.57 grams of protein, 0.34 grams total fat, 6.04 grams carbohydrates, 2.37 grams fiber and 30 milligrams of sodium.

How many calories are in chicken and broccoli?

A serving of Chinese Chicken and Broccoli contains about 300 Calories. Of those calories, approximately 81 come from fat.

Are Chinese chicken & broccoli healthy?

Chinese chicken and broccoli dishes’ nutrition varies. Such dishes may be high or low in calories. They can also be either healthy or unhealthy, depending on the fat and salt content of the sauces, and the kinds of other ingredients that are included.

How many calories are in Chinese beef and broccoli?

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Calories per serving of Chinese Beef and Broccoli. 175 calories of Flank Steak, (0.25 lb) 62 calories of Canola Oil, (0.50 tbsp) 25 calories of Broccoli, cooked, (0.25 stalk, large (11″-12″ long)) 20 calories of Sesame Oil, (0.50 1tsp)

How many calories are in Chinese food?

The chinese food is not only based on high or low calories criteria, but you can also find it under 400 calories in the chart below: Both Chinese and Korean cuisines are known for their rich culinary traditions and distinct flavors.

How many calories are in a cup of Raw broccoli?

FoodData Central reports that 1 cup of chopped raw broccoli contains 30.9 calories, 2.57 grams of protein, 0.34 grams total fat, 6.04 grams carbohydrates, 2.37 grams fiber and 30 milligrams of sodium. In its raw state, this vegetable is very low in both calories and salt.

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