Broccoli stir fry

Vegetable

Item Rating: 83/100

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	0.8 g	4%
	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		79.4 mg	6%
Iron		2.4 mg	13%
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 popular vegetable dish commonly associated with Asian cuisines, particularly Chinese. It involves quick-cooking fresh broccoli florets with ingredients like garlic, ginger, soy sauce, and sesame oil. Broccoli is nutrient-dense, providing a wealth of vitamins and minerals such as vitamin C, vitamin K, folate, and potassium. Additionally, it is rich in dietary fiber and antioxidants, like sulforaphane, which promote overall health. With a low-calorie profile and numerous beneficial compounds, broccoli stir fry is a go-to dish for those seeking a wholesome, plant-based meal. The cooking method preserves broccoli’s crisp texture and nutrient content, making it both nutritious and satisfying.

Health Benefits

• Supports immune health due to its high vitamin C content (81 mg per cup of cooked broccoli, ~90% of daily value).
• Promotes strong bones through its vitamin K, supplying 92 mcg per cup (~77% of daily value).
• Aids in digestion and heart health, providing 2.6 grams of dietary fiber per cup.
• May help support detoxification processes due to its antioxidant sulforaphane content.
• Helps regulate blood pressure thanks to potassium (457 mg per cup, ~10% of daily value).

Dietary Considerations

Allergens: Contains soy (if soy sauce is used), sesame (if sesame oil/seeds are used)

Suitable for: Vegan, vegetarian, gluten-free (if tamari or gluten-free soy sauce is used)

Not suitable for: Soy-free diets, sesame-free diets, low-fiber diets (due to broccoli content)

Selection and Storage

Store raw broccoli in the crisper drawer of your refrigerator for up to 5 days. For stir fry leftovers, refrigerate in an airtight container and consume within 2-3 days.

Common Questions About Broccoli stir fry Nutrition

What is the nutritional content of broccoli stir fry?

Broccoli stir fry is low in calories and high in nutrients. One cup of cooked broccoli stir fry (about 150 grams) typically contains around 55 calories, 4 grams of protein, 11 grams of carbs, 5 grams of fiber, and less than 1 gram of fat. It is also an excellent source of vitamins C and K, as well as antioxidants.

Is broccoli stir fry compatible with low-carb, keto, or vegan diets?

Yes, broccoli stir fry is suitable for low-carb, keto, vegan, and vegetarian diets, depending on how it is prepared. For keto, simply ensure minimal use of high-carb ingredients like sugary sauces. For vegans, avoid adding animal-based ingredients like oyster sauce or meat.

What are the health benefits of eating broccoli stir fry?

Broccoli stir fry offers various health benefits, including supporting immune health due to its high vitamin C content and improving bone health with its vitamin K and calcium. The fiber content promotes digestive health, and its antioxidants may help reduce inflammation and the risk of chronic diseases.

How much broccoli stir fry should I eat per serving?

A typical serving size of broccoli stir fry is about 1 to 1.5 cups (150–200 grams) for a side dish or 2–3 cups if it’s your main dish. This amount provides a balance of essential nutrients without overloading on calories while pairing well with a protein source for a full meal.

How does broccoli stir fry compare to raw broccoli in terms of health benefits?

Broccoli stir fry retains most of its nutrients, such as vitamin K, fiber, and antioxidants, but some vitamin C is lost during cooking. However, stir-frying retains more nutrients compared to boiling. The addition of healthy oils or spices in a stir fry can enhance its flavor and nutritional value compared to eating it raw.

Data Sources & Scientific References