Chicken, quinoa & broccoli bowl: Calories, Protein & Nutrients
359 kcal · 30 g protein · 46 g carbs · 6 g fat · 8.2 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Chicken breast (roasted) ¾ × three ounces | 64 g | 105 | 19.8 | 0.0 | 2.3 | 0.0 |
| Quinoa (cooked) 1 × one cup | 185 g | 222 | 8.1 | 39.4 | 3.6 | 5.2 |
| Broccoli (cooked) 1 × one cup | 91 g | 32 | 2.2 | 6.5 | 0.4 | 3.0 |
| Total | 340 g | 359 | 30.1 | 45.9 | 6.2 | 8.2 |
Quinoa (cooked) brings the most calories (62%); Chicken breast (roasted) the most protein (66%); Chicken breast (roasted) the most sodium (48%).
Where the calories come from
Protein 34% · Carbohydrate 51% · Fat 16% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 30 g | 60% | |
| Carbohydrate | 46 g | 17% | |
| Fat | 6.2 g | 8% | |
| Saturated fat | 1.1 g | 6% | |
| Fiber | 8.2 g | 29% | |
| Sugars | 2.9 g | — | |
| Sodium | 97 mg | 4% | |
| Potassium | 748 mg | 16% | |
| Calcium | 77 mg | 6% | |
| Iron | 4.0 mg | 22% | |
| Magnesium | 156 mg | 37% | |
| Zinc | 3.1 mg | 28% | |
| Selenium | 24 mcg | 44% | |
| Vitamin B12 | 0.2 mcg | 9% | |
| Vitamin D | 0.1 mcg | 0% | |
| Folate | 179 mcg DFE | 45% | |
| Vitamin K | 129 mcg | 107% |
Against the other 72 meals
- Protein per 100 kcal: 8.4 g, rank 24 of 73. Best lunch on this measure: Turkey sandwich with tomato & lettuce (11.4 g).
- Fiber: rank 16 of 73 (highest first).
- Sodium: rank 23 of 73 (lowest first).
- Calories: rank 28 of 73 (lightest first).
Common questions
How many calories are in chicken, quinoa & broccoli bowl?
About 359 kcal for the portions listed (340 g of food in total), from USDA FoodData Central values.
How much protein is in chicken, quinoa & broccoli bowl?
30 g — 8.4 g per 100 kcal, which ranks 24 of 73 meals on this site.
How much fiber and sodium?
8.2 g of fiber (29% of the 28 g Daily Value) and 97 mg of sodium (4% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator