Broccoli stir-fry

Vegetable

Item Rating: 77/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	6.3 g	22%
	Sugars	4.8 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		476.2 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

🍯 Low sugar

Source of Calories

Fat: 71 cal (37.1%)

Protein: 25 cal (13.2%)

Carbs: 95 cal (49.7%)

About Broccoli stir-fry

Broccoli stir-fry is a versatile dish typically found in Asian cuisine and adapted widely in global recipes. Originating from Chinese culinary traditions, it combines fresh, nutrient-dense vegetables like broccoli with garlic, ginger, and soy sauce, often complemented with other vegetables, tofu, or lean protein. Broccoli, the star ingredient, is low in calories yet rich in dietary fiber, vitamins C and K, folate, and antioxidants. Stir-frying preserves the nutrients while enhancing the flavor by lightly cooking the vegetables in oil at high heat. This preparation style is ideal for creating a quick and healthy meal packed with essential nutrients and bold flavors suitable for varied diets.

Health Benefits

• Rich in vitamin C, broccoli supports immune function and skin health.
• Contains high amounts of vitamin K, essential for bone health and blood clotting.
• Provides dietary fiber aiding digestion and promoting gut health.
• Packed with antioxidants like sulforaphane, which may have anti-inflammatory and cancer-protective effects.
• Low in calories yet nutrient-dense, supporting healthy weight management.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan, gluten-free (if soy sauce is replaced with tamari or gluten-free soy sauce)

Not suitable for: Soy allergy, low-sodium diet (due to soy sauce unless adjusted)

Selection and Storage

Store fresh broccoli in the refrigerator in a perforated plastic bag for up to 5 days. Prepare stir-fry for immediate consumption or refrigerate leftovers in an airtight container for up to 3 days.

Common Questions About Broccoli stir-fry Nutrition

Is broccoli stir-fry high in protein?

Broccoli itself is not particularly high in protein, offering about 2.5 grams of protein per cup (91g). However, stir-frying broccoli with ingredients like tofu, chicken, or nuts can significantly boost the protein content, making it a more balanced meal option.

Can I eat broccoli stir-fry on a keto diet?

Yes, broccoli stir-fry can be keto-friendly as broccoli is low in carbs, containing roughly 6 grams of carbs per cup, with 2.4 grams of fiber. Ensure the stir-fry uses keto-compatible oils like avocado oil and avoids sugary sauces or high-carb ingredients.

What are the health benefits of broccoli stir-fry?

Broccoli stir-fry is rich in vitamins like vitamin C and vitamin K, along with antioxidants that support immunity and reduce inflammation. Cruciferous vegetables like broccoli also contain compounds that may help reduce cancer risk, while stir-frying preserves its nutrients better than boiling.

How much broccoli stir-fry should I eat per serving?

A standard serving of broccoli stir-fry is about 1 cup (approximately 150-200 grams). This provides around 50-70 calories, depending on the added ingredients, and is a nutrient-dense option for meals or sides without significant calorie impact.

How does broccoli stir-fry compare to steamed broccoli?

While steamed broccoli retains all its nutrients and is lower in calories, stir-frying with healthy oils and seasonings can enhance the flavor and provide additional nutrients from added ingredients. Stir-frying maintains most of broccoli’s nutrients if cooked briefly at moderate heat.

Data Sources & Scientific References