Calories and protein in a plate of chicken and broccoli, with and without oil
Also called broccoli chicken.
The short answer
1 plate, about 300 g, normal oil
320 kcal
36 g protein
Fat 13 g · carbs 18 g · fibre 4 g · With meat or fish
Portion: a home serving, without rice. Calculated from USDA FoodData Central
One of the higher protein plates on this site for its calories. Restaurant sauces often add sugar and starch on top.
With and without oil
The same 1 plate, changing only the oil in the wok. Normal is about 8.5 g in this portion. A little halves the recipe’s fat and a lot doubles it, so in a portion of the same weight a lot comes out a little under double. These are the four levels the app asks about, with the same numbers.
| Oil | Added | Calories | Protein |
|---|---|---|---|
| None | 0 g | 260 kcal | 37 g |
| A little | 4.5 g | 290 kcal | 36 g |
| Normal | 8.5 g | 320 kcal | 36 g |
| A lot | 17 g | 390 kcal | 35 g |
What moves the number
- Chicken breastabout 160 kcal
- Oil (the oil in the wok)about 75 kcal
- Broccoliabout 45 kcal
The recipe behind these numbers
Raw ingredient weights in one 1 plate, scaled from the batch recipe in the Homekcal app’s dish table, with normal oil. Water, salt and spices add almost no energy but are listed so the recipe is complete. If your version has more of something, the numbers move with it.
| Ingredient | Weight | Calories | Protein |
|---|---|---|---|
| Chicken breastUSDA: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | 136 g | 160 | 31 g |
| BroccoliUSDA: Broccoli, raw | 136 g | 45 | 4 g |
| GarlicUSDA: Garlic, raw | 3.5 g | 5 | 0 g |
| GingerUSDA: Ginger root, raw | 2.5 g | 0 | 0 g |
| Soy sauceUSDA: Soy sauce made from soy and wheat (shoyu) | 10 g | 5 | 1 g |
| Oyster sauceUSDA: Sauce, oyster, ready-to-serve | 7 g | 5 | 0 g |
| SugarUSDA: Sugars, granulated | 2 g | 10 | 0 g |
| CornstarchUSDA: Cornstarch | 4 g | 15 | 0 g |
| WaterUSDA: Beverages, water, tap, drinking | 41 g | 0 | 0 g |
| OilUSDA: Oil, canolaThe oil in the wok | 8.5 g | 75 | 0 g |
What we could not match
Stand ins and assumptions in this recipe that a person still has to check.
- Cooked yield is an estimate of a typical home pot (water evaporated); a weighed batch would replace it.
- Takeaway versions usually carry more oil and a sweeter, thicker sauce than this home recipe.
How this was worked out
This is the same dish the Homekcal app logs, from the same table. Each raw ingredient’s weight is multiplied by its per-100 g values in USDA FoodData Central, the batch is added up and divided by the cooked weight it makes. Calories are rounded to the nearest 10 and grams to the nearest gram, because a standard recipe is not your recipe. These are calculated values, not weighed or lab tested meals, and home versions vary a lot.
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. fdc.nal.usda.gov. Public domain (CC0).
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