How Many Calories in Chicken Rice?

Hainanese chicken rice. The rice is the calorie trap, not the chicken. Pick steamed over roasted and you win.

607kcal / 1 plate (steamed chicken)

A standard plate of steamed chicken rice (about 300g of rice plus a portion of chicken) is around 607 calories with 33g of protein. Roasted or fried chicken pushes it past 700.

Nutrition facts

Per 1 plate (steamed chicken) (400g)	Amount	Per 100g
Calories	607 kcal	152 kcal
Protein	33 g	8 g
Carbs	78 g	20 g
Fat	18 g	5 g

Where the calories come from

Oily chicken rice300g

430 kcal

Steamed chicken (no skin)100g

165 kcal

Cucumber + garnish30g

12 kcal

The real talk

Chicken rice is actually one of the better hawker choices for protein per calorie, but only if you respect the rice. That rice is not plain. It is cooked in chicken fat and oil, which is exactly why it tastes so good and exactly why it carries more calories than you would guess. The chicken itself is lean, especially steamed. The rice is where the damage is.

Steamed chicken (no skin) plus a normal scoop of rice is a genuinely solid meal at around 33g protein. Roasted chicken with the skin, or the fried version, adds 100 to 150 calories of pure fat for almost no extra protein. Same plate, very different math.

How the portions compare

480 kcal

Steamed, less rice

607 kcal

Steamed, full plate

730 kcal

Roasted, full plate

How to eat it lighter

Order steamed chicken, not roasted or fried. Ask for skin off if you can.
Ask for less rice (kurang nasi). The rice is the calorie source, the chicken is the protein.
Load up on the cucumber and the soup. They fill you up for almost nothing.

Common questions

Is chicken rice healthy for weight loss?

Steamed chicken rice is one of the better hawker options because the chicken gives you 33g of protein. The catch is the oily rice. Ask for less rice and pick steamed over roasted and it fits a weight loss day well.

How many calories in the rice alone?

A standard 300g scoop of chicken rice is about 430 calories because it is cooked in chicken fat and oil, not plain water. That is more than half the plate's calories.

Steamed or roasted chicken, which is lower calorie?

Steamed, by a clear margin. Roasted or fried chicken with the skin adds 100 to 150 calories of fat for the same amount of protein.

Related foods

See all Rice Meals calories, ranked →

Calorie and macro figures are estimates for a typical hawker or kopitiam serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

New to all this? Read how I went from 128kg to 86kg without cutting rice →