1 serving (200 grams) contains 250 calories, 25.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 470.6 mg | 10% | |
* 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 broccoli
Beef broccoli is a popular Asian-inspired dish that combines tender beef slices with steamed broccoli, typically stir-fried in a savory sauce made with garlic, soy sauce, and other seasonings. Originating from Chinese-American cuisine, it is known for its balance of protein and vegetables, creating a nutrient-dense meal. Beef is a rich source of high-quality protein, iron, zinc, and B vitamins, which support muscle health, oxygen transport, and metabolism. Broccoli, a cruciferous vegetable, adds dietary fiber, vitamin C, vitamin K, and antioxidants, enhancing the dish's overall nutritional profile. When prepared with minimal oil and less sugary sauces, beef broccoli can be both delicious and health-conscious, complementing a balanced diet.
Health Benefits
- High-quality protein from beef supports muscle repair and maintenance.
- Iron from beef contributes to healthy oxygen transport and energy levels in the body.
- Vitamin C from broccoli boosts immune function and acts as a powerful antioxidant.
- Vitamin K from broccoli plays a critical role in blood clotting and bone health.
- Antioxidants in broccoli help reduce inflammation and protect against cellular damage.
Dietary Considerations
Selection and Storage
Store cooked beef broccoli in an airtight container in the refrigerator for up to 3-4 days. Reheat in a skillet or microwave to preserve texture and flavor.
Common Questions About Beef broccoli Nutrition
Is beef broccoli high in protein?
Yes, beef broccoli is high in protein. A typical serving (1 cup or ~220g) contains about 20-25 grams of protein, depending on the cut of beef and preparation method. This makes it an excellent dish for supporting muscle growth and repair.
Can I eat beef broccoli on a keto diet?
Beef broccoli can be compatible with a keto diet if prepared without carb-heavy sauces or thickeners (e.g., cornstarch). It primarily consists of beef and broccoli, both of which are low in carbohydrates, with a serving typically containing under 10g of net carbs when prepared with keto-friendly ingredients.
What are the health benefits of eating beef broccoli?
Beef broccoli provides a balance of nutrients. Beef is rich in protein, iron, and zinc, essential for muscle repair and immune function, while broccoli is a good source of fiber, vitamin C, and antioxidants, which support digestion and overall health. However, some versions may include high sodium from sauces, so moderation is important for individuals watching their salt intake.
What is the recommended serving size for beef broccoli?
A typical serving size for beef broccoli is about 1 cup (~220g), providing approximately 250-300 calories, depending on how it's prepared. For a balanced meal, pair it with a small portion of rice or a low-carb alternative like cauliflower rice, if desired.
How does beef broccoli compare to chicken broccoli in terms of nutrition?
Beef broccoli generally has more calories and fat compared to chicken broccoli due to the fat content in beef. Chicken broccoli is lower in saturated fat but still provides high protein. Opting for lean beef cuts or skinless chicken can adjust the nutritional profile to better align with specific dietary 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.
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.
