Calorie comparison
Broccoli vs Chicken Fried Rice
Per 100 grams, broccoli is the lighter choice by 134 calories, while chicken fried rice delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Broccoli | Chicken Fried Rice |
|---|---|---|
| Calories | 34 | 168 |
| Protein | 2.8 g | 6.5 g |
| Carbs | 7 g | 22 g |
| Fat | 0.4 g | 6 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥦 Broccoli
1 cup chopped (91 g)
31 cal
2.5 g protein · 6.4 g carbs · 0.4 g fat
🍚 Chicken Fried Rice
1 cup (198 g)
333 cal
12.9 g protein · 43.6 g carbs · 11.9 g fat
Frequently asked
Which has more calories, broccoli or chicken fried rice?
Per 100 g, broccoli has 34 calories and chicken fried rice has 168. Broccoli is lower in calories.
Which has more protein, broccoli or chicken fried rice?
Broccoli has 2.8 g of protein per 100 g; chicken fried rice has 6.5 g. Chicken Fried Rice wins on protein.
Is broccoli or chicken fried rice better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward broccoli — but portion size matters more than which food you pick.
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