Broccoli beef

Dinner

Item Rating: 70/100

1 serving (217 grams) contains 347 calories, 22.6 grams of protein, 23.0 grams of fat, and 11.0 grams of carbohydrates.

Nutrition Information

1 cup (217g)

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.

USDA FoodData - Broccoli beef Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 207 cal (60.6%)

Protein: 90 cal (26.5%)

Carbs: 44 cal (12.9%)

About Broccoli beef

Broccoli beef is a popular Chinese-American dish that combines stir-fried beef, typically marinated in soy sauce-based seasonings, with fresh broccoli florets. Known for its balance of protein and vegetables, this dish is often served with steamed rice or noodles. The inclusion of broccoli introduces a wealth of nutrients, including vitamin C, vitamin K, and dietary fiber, while beef contributes protein, iron, and B vitamins. Broccoli beef is a staple in many Asian-inspired diets, valued for its nutritional balance and flavorful combination.

Health Benefits

• High in protein from beef, essential for muscle repair and growth.
• Rich in vitamin C from broccoli, supporting immune system function and skin health.
• Provides iron from beef, crucial for red blood cell production and preventing anemia.
• Includes dietary fiber from broccoli, aiding digestion and promoting gut health.
• Contains vitamin K from broccoli, which benefits bone health and blood clotting.

Dietary Considerations

Allergens: Contains soy (from soy sauce), gluten (if soy sauce contains wheat)

Suitable for: High-protein diets, low-carb diets

Not suitable for: Vegan diets, vegetarian diets, soy-free diets, gluten-free diets (if soy sauce contains wheat)

Selection and Storage

Store leftover broccoli beef in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving. Broccoli should be fresh and firm when purchased, ideally used within a week.

Common Questions About Broccoli beef Nutrition

Is Broccoli Beef a good source of protein?

Broccoli Beef is a moderate source of protein due to the beef component, which typically provides around 15-20 grams of protein per serving (depending on the portion size and recipe). It is an excellent option for maintaining muscle health and supporting satiety, but the nutritional content may vary based on added sauces and preparation methods.

Can I eat Broccoli Beef on a keto diet?

Yes, Broccoli Beef can be suitable for a keto diet if prepared without high-carb sauces like those containing sugar or cornstarch. When cooked with low-carb ingredients, it can serve as a ketogenic meal since beef is rich in protein and fats, and broccoli is naturally low in carbohydrates.

What are the health benefits or concerns of eating Broccoli Beef?

Broccoli Beef combines the nutrients of broccoli, such as vitamins C and K, fiber, and antioxidants, with the protein and iron found in beef. However, some recipes may include high-sodium sauces or added sugars, which can pose health concerns for individuals monitoring salt intake or blood sugar levels. Health-conscious preparation can maximize its benefits.

What is the recommended serving size for Broccoli Beef?

A typical serving size of Broccoli Beef is around 1 cup (approximately 200-250 grams), which typically contains 200-300 calories depending on preparation. Pair it with a side of vegetables or a whole grain for a balanced meal without significantly increasing caloric intake.

How does Broccoli Beef compare to similar dishes like Chicken Broccoli Stir Fry?

Broccoli Beef tends to be higher in fat and calories compared to Chicken Broccoli Stir Fry due to the fattier cuts of beef used. Chicken dishes are often leaner, providing fewer calories per serving, but both options share a similar nutritional profile with abundant protein and vitamins from broccoli. The choice largely depends on dietary preferences and overall fat intake goals.

Data Sources & Scientific References

1. USDA FoodData - Broccoli beef Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →