Chicken and Rice — Calories & Nutrition
420
kcal
per serving
42g
Protein
38g
Carbs
9g
Fat
2g
Fiber
Nutrition data from USDA FoodData Central · Per 1 serving · Values are estimates
📏 Adjust servings
1
serving
420
kcal
42g
Protein
38g
Carbs
9g
Fat
2g
Fiber
🛒 Ingredients (1 serving)
- Chicken breast (raw)150g
- White rice (dry)75g
- Olive oil1 tsp (5ml)
- Garlic1 clove
- Salt½ tsp
- Black pepper¼ tsp
- Paprika½ tsp
- Water or chicken broth150ml
👨🍳 Instructions
-
1Cook rice: bring water or broth to a boil, add rice, reduce heat to low, cover and cook for 15–18 minutes until water is absorbed. Fluff with a fork.💡 Use chicken broth instead of water for extra flavour with minimal calories.
-
2Pat chicken breast dry with a paper towel. Season both sides with salt, pepper and paprika.
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3Heat olive oil in a pan over medium-high heat. Add minced garlic and cook 30 seconds until fragrant.
-
4Add chicken breast. Cook 6–7 minutes per side until internal temperature reaches 75°C (165°F). Let rest 3 minutes before slicing.
-
5Serve sliced chicken over rice. Optionally add steamed vegetables or a squeeze of lemon.
Frequently asked questions
How many calories in chicken and rice?
A standard serving of 150g cooked chicken breast with 75g dry white rice (cooked) contains approximately 420 kcal, 42g protein, 38g carbs and 9g fat. Values vary by cooking method and portion size.
Is chicken and rice good for weight loss?
Yes — chicken and rice is one of the most popular weight-loss meals. It's high in protein (which reduces hunger), moderate in calories, and easy to portion control. Use the Calorie Deficit Calculator to find how it fits your daily target.
How much protein is in chicken and rice?
A serving with 150g raw chicken breast contains approximately 42g of protein — over 80% of the daily minimum recommended for muscle preservation during weight loss.
Can I use brown rice instead of white rice?
Yes. Brown rice adds roughly 2–3g of fibre per serving and has a slightly lower glycaemic index. Calories are similar (brown rice: ~216 kcal per 100g dry vs white rice: ~365 kcal per 100g dry).
How many calories in chicken and rice for meal prep?
For 4 servings: 600g raw chicken + 300g dry rice = approximately 1,680 kcal total (420 kcal per serving). Store in the fridge for up to 4 days or freeze for up to 3 months.
Is chicken and rice good for building muscle?
Yes — it provides a high protein-to-calorie ratio (42g protein per 420 kcal). Add olive oil or avocado to increase calories if you need a surplus for muscle gain.
How many grams of rice per serving?
A standard serving uses 75g dry rice (expands to ~210g cooked). For weight loss, 50g dry is common; for bulking, 100g dry is typical.
What goes well with chicken and rice?
Steamed broccoli (adds fibre, very low calories), sautéed spinach, cucumber salad, or a simple lemon-herb sauce. See our Foods Database for nutrition data on any addition.