How Many Calories Are in Chicken and Broccoli Chinese Food?

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

How many calories are there in chicken and broccoli as a Chinese dish? First, let’s look at how many calories are there in the two main ingredients separately:

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 by itself is pretty low in calories—a 100g serving has only 119 calories. Taking off the skin further lowers 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

Chicken and broccoli are naturally low in calories, but Chinese restaurants have mastered the art of making them taste better by adding fragrant oils and sauces. This makes it taste better, but it also adds more calories.

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 a lot of white rice or fried noodles have more calories than bowls with less of these things.

• 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.

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