Beef and broccoli stir fry

Dinner

Item Rating: 71/100

1 serving (250 grams) contains 300 calories, 25.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		283.0
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.2 mg	15%
Sodium		754.7 mg	32%
Total Carbohydrates		18.9 g	6%
	Dietary Fiber	2.8 g	10%
	Sugars	4.7 g
protein		23.6 g	47%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		2.4 mg	13%
Potassium		377.4 mg	8%

* 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

🍯 Low sugar

⚠️ Contains trans fat

🍞 Low carbs

Source of Calories

Fat: 127 cal (42.9%)

Protein: 94 cal (31.7%)

Carbs: 75 cal (25.4%)

About Beef and broccoli stir fry

Beef and broccoli stir fry is a popular dish in Chinese cuisine, celebrated for its savory flavors and nutritional balance. It typically combines thinly sliced beef, broccoli florets, and a soy-based sauce, often complemented with garlic, ginger, and sesame oil. This dish is rich in protein from the beef and packed with dietary fiber, vitamins, and minerals from the broccoli. A standard one-cup serving contains approximately 230-300 calories, depending on preparation, and provides key nutrients like iron, vitamin C, and potassium. This dish is a well-rounded option for those seeking an easily customizable, nutrient-dense meal.

Health Benefits

• Beef is rich in high-quality protein, providing essential amino acids crucial for muscle repair and growth.
• Broccoli is an excellent source of vitamin C (81 mg per 100 g), which supports immune function and skin health.
• The dish contains iron, primarily from beef, which is vital for oxygen transport in the blood and energy production.

Dietary Considerations

Allergens: Contains soy (from soy sauce), gluten (if soy sauce is not gluten-free), sesame (if sesame oil is used)

Suitable for: High-protein diets, low-carb diets (if served without rice or noodles)

Not suitable for: Vegetarian diets, vegan diets, gluten-sensitive individuals (if not using gluten-free soy sauce)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or the microwave to preserve texture and flavor.

Common Questions About Beef and broccoli stir fry Nutrition

Is Beef and Broccoli Stir Fry high in protein?

Yes, Beef and Broccoli Stir Fry is high in protein due to the beef content. Depending on the recipe, a typical serving (about 1 cup) can provide 20-25 grams of protein, which is important for muscle building and repair. Broccoli also contributes small amounts of plant-based protein.

Can I eat Beef and Broccoli Stir Fry on a keto diet?

Yes, Beef and Broccoli Stir Fry can be keto-friendly if prepared with low-carb ingredients. Avoid added sugars in the sauce and use keto-approved alternatives like coconut aminos or sugar-free soy sauce. A typical serving may have 6-10 grams of net carbs, depending on the recipe.

What are the health benefits of Beef and Broccoli Stir Fry?

Beef provides essential nutrients like iron, zinc, and B vitamins, while broccoli is rich in fiber, vitamin C, and antioxidants. This dish supports immune health, muscle growth, and digestion. However, watch out for high sodium levels in pre-made sauces or marinades, which could impact heart health.

How much Beef and Broccoli Stir Fry should I serve per person?

A standard portion size is about 1 to 1.5 cups per person, which typically contains 300-400 calories depending on the recipe. Pair it with a side of cauliflower rice or eat alone to keep it balanced for diets focused on lower calorie intake.

Is Beef and Broccoli Stir Fry better than dishes like Orange Chicken or Sweet and Sour Pork?

Beef and Broccoli Stir Fry is generally healthier because it often contains less sugar and fewer calories compared to dishes like Orange Chicken or Sweet and Sour Pork. The broccoli adds a nutrient boost with fiber and vitamins, making it a more balanced and nutrient-dense option.

Data Sources & Scientific References