1 serving (217 grams) contains 347 calories, 22.6 grams of protein, 23.0 grams of fat, and 11.0 grams of carbohydrates.
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Nutrition Information
Calories |
347.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.0 g | 29% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 7.7 g | ||
| Cholesterol | 54.2 mg | 18% | |
| Sodium | 954.8 mg | 41% | |
| Total Carbohydrates | 11.0 g | 4% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 2.7 g | ||
| protein | 22.6 g | 45% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.6 mg | 5% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 651 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beef and broccoli
Beef and broccoli is a popular Chinese-American dish consisting of stir-fried beef slices and broccoli, typically cooked in a savory sauce with garlic, ginger, soy sauce, and oyster sauce. Originating from Chinese stir-fry techniques, this dish pairs protein-rich beef with the nutritional power of broccoli, creating a balanced meal. Beef supplies essential nutrients like iron, zinc, and vitamin B12, while broccoli adds fiber, vitamin C, and antioxidants, offering beneficial synergy for overall health. It's a staple in many diets for its rich flavor and rapid cooking method, making it a convenient, nutrient-dense option for lunch or dinner.
Health Benefits
- Supports immune function due to broccoli's high vitamin C content (89.2 mg per 100 g).
- Boosts energy and metabolic function with beef's vitamin B12 (2.6 mcg in 3 oz of cooked beef).
- Promotes muscle strength and repair with beef's high protein content (25 g per 3 oz serving).
Dietary Considerations
Selection and Storage
Store cooked beef and broccoli in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving.
Common Questions About Beef and broccoli Nutrition
Is beef and broccoli high in protein?
Yes, beef and broccoli is high in protein, as the beef provides a significant source. A typical serving (about 1 cup) of the dish contains approximately 25-30 grams of protein, depending on the cut of beef and portion. Broccoli also contributes a small amount of plant-based protein.
Can I eat beef and broccoli on a keto diet?
Yes, beef and broccoli can be compatible with a keto diet, especially when made without sugary sauces. Both beef and broccoli are low in carbohydrates, and substituting sauces with sugar-free versions can help keep the dish keto-friendly. A typical serving contains around 5-10 grams of carbs, depending on preparation.
Are there health benefits or concerns with beef and broccoli?
Beef and broccoli provide health benefits, including high-quality protein from the beef and essential vitamins like vitamin C and fiber from the broccoli. However, the dish can be high in sodium if prepared with soy sauce or pre-made sauces. Opt for low-sodium versions to reduce this concern.
What is the recommended portion size for beef and broccoli?
A standard portion size for beef and broccoli is about 1 cup, which typically contains 300-400 calories depending on the ingredients and preparation method. Pairing it with a side of brown rice or quinoa can make for a balanced meal, but adjust portions to suit your dietary needs.
How does beef and broccoli compare to chicken and broccoli?
Beef and broccoli is higher in calories and fat compared to chicken and broccoli due to the fat content in beef. Chicken and broccoli is a leaner option, with fewer calories, and has a lighter taste. Both dishes provide significant protein, but the choice depends on dietary preferences and goals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Beef and broccoli DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Iron: Fact Sheet for ConsumersNational Institutes of Health Office of Dietary SupplementsExplains the importance of iron, a key nutrient in beef, and its role in supporting health and preventing iron deficiency.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Health and Human ServicesOffers dietary recommendations specific to protein foods, including lean beef, emphasizing balance and health benefits in meal planning.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
