1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 320.0 mg | 13% | |
| Total Carbohydrates | 16.0 g | 5% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 4.8 g | ||
| protein | 6.4 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80.0 mg | 6% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 480 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 Fried broccoli with onion
Fried broccoli with onion is a simple yet flavorful dish that combines crispy broccoli florets and caramelized onions. This dish is often associated with Western and Asian cuisines due to its versatility in stir-fry recipes. Broccoli belongs to the cruciferous vegetable family and is renowned for its rich nutritional profile, including high levels of vitamins C and K, folate, and fiber. Onions, on the other hand, are low-calorie and packed with antioxidants such as quercetin. As a plant-based dish, fried broccoli with onion is nutrient-dense and free of cholesterol, making it a healthy addition to various diets when prepared with minimal oil and seasoning.
Health Benefits
- Rich in vitamin C, broccoli supports immune health and aids in collagen production.
- Broccoli and onions are high in dietary fiber, which promotes digestive health and helps regulate blood sugar levels.
- Broccoli contains sulforaphane, a compound linked to reducing inflammation and potentially lowering cancer risk.
- Onions provide antioxidants like quercetin, which can help reduce oxidative stress and support heart health.
- Vitamin K from broccoli supports bone health and helps in blood clotting.
Dietary Considerations
Selection and Storage
Store raw broccoli and onions in the refrigerator to maintain freshness for 3-5 days. Cooked portions should be refrigerated in an airtight container and consumed within 2-3 days.
Common Questions About Fried broccoli with onion Nutrition
Is Fried Broccoli With Onion high in protein?
Fried Broccoli With Onion is not particularly high in protein as broccoli contains about 2.8 grams of protein per cup (91 grams) when raw, and onions contribute minimal protein. The dish is mostly carbohydrates and fiber, making it better suited for micronutrient intake rather than significant protein consumption.
Can I eat Fried Broccoli With Onion on a keto diet?
Yes, Fried Broccoli With Onion can fit into a keto diet if prepared carefully, as broccoli is low in net carbs (around 4 grams per cup when raw) and onions can also be keto-friendly in moderation. Be cautious about the oil used for frying, ensuring it is a keto-friendly fat like avocado oil or olive oil, and avoid adding high-carb sauces.
What are the health benefits of Fried Broccoli With Onion?
This dish offers several health benefits as broccoli is rich in vitamin C and K, antioxidants like sulforaphane, and dietary fiber that supports digestion. Onions provide quercetin, an antioxidant linked to improved heart health. However, frying at high temperatures may reduce some nutrient levels and add extra calories if excessive oil is used.
What is the recommended portion size for Fried Broccoli With Onion?
A recommended portion size would be about one cup (150-200 grams), which provides around 70-150 calories depending on the amount of oil used for frying. For balanced meals, pair it with a source of lean protein or healthy fats.
How does Fried Broccoli With Onion compare to raw broccoli in terms of nutrition?
Fried Broccoli With Onion has slightly fewer vitamins compared to raw broccoli due to the cooking process, particularly loss of vitamin C. However, frying enhances flavor and texture, and when cooked lightly, broccoli retains many of its nutrients. Raw broccoli provides fewer calories and no added fat, while fried versions are higher in calories depending on the oil used.
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.
