Stir-fried broccoli

Vegetable

Item Rating: 84/100

1 serving (150 grams) contains 100 calories, 4.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (100g)

Calories		66.7
% Daily Value*
Total Fat		3.3 g	4%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		133.3 mg	5%
Total Carbohydrates		6.7 g	2%
	Dietary Fiber	2.7 g	9%
	Sugars	1.3 g
protein		2.7 g	5%
Vitamin D		0 mcg	0%
Calcium		33.3 mg	2%
Iron		0.7 mg	3%
Potassium		200 mg	4%

* 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 sodium

🧂 Low salt

Source of Calories

Fat: 29 cal (44.1%)

Protein: 10 cal (16.0%)

Carbs: 26 cal (39.8%)

About Stir-fried broccoli

Stir-fried broccoli is a popular dish primarily featured in East Asian cuisines, including Chinese, Japanese, and Thai cooking, although it has gained global appeal due to its simplicity and nutritional benefits. Typically prepared with fresh broccoli florets quickly cooked in a hot pan with oil, garlic, and seasonings, this dish preserves the vegetable's vibrant color and crisp texture. Broccoli is an excellent source of dietary fiber, vitamins C and K, and potassium. One cup of cooked broccoli contains approximately 55 calories, 4 grams of protein, and 2.4 grams of fiber. Its nutrient density makes it a staple in a variety of health-conscious diets worldwide, while its versatility allows adaptation to different flavor profiles and additional ingredients such as soy sauce or sesame oil for added depth.

Health Benefits

• Rich in Vitamin C, broccoli in this preparation supports immune function and collagen synthesis.
• Contains Vitamin K, which is vital for bone health and blood clotting.
• A good source of dietary fiber, aiding in digestive health and promoting feelings of fullness.
• Broccoli contains sulforaphane, a compound with potential anti-inflammatory and antioxidant properties.
• Potassium in broccoli helps regulate blood pressure and proper muscle function.

Dietary Considerations

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

Suitable for: Vegetarian, vegan, gluten-free (with appropriate soy sauce), low-calorie, heart-healthy

Not suitable for: Low-fodmap (broccoli may cause bloating), severe potassium-restricted diets (due to potassium content)

Selection and Storage

Store fresh broccoli unwashed in the refrigerator in a perforated plastic bag to maintain crispness for up to a week. Leftovers, such as stir-fried broccoli, should be placed in an airtight container and consumed within 2-3 days.

Common Questions About Stir-fried broccoli Nutrition

Is stir-fried broccoli high in protein and calories?

Stir-fried broccoli is not particularly high in protein, providing about 2.5 grams per cup when cooked. It is low in calories, containing approximately 55 calories per cup when lightly stir-fried with minimal oil. It's also rich in vitamins A, C, and K, as well as fiber.

Can I eat stir-fried broccoli on a keto or low-carb diet?

Yes, stir-fried broccoli is keto-friendly and suitable for a low-carb diet. A cup of cooked broccoli has approximately 6 grams of total carbohydrates, including 2.4 grams of fiber, resulting in a net carb content of about 3.6 grams, making it a great vegetable option for these diets.

What are the health benefits or concerns of eating stir-fried broccoli?

Stir-fried broccoli is packed with vitamins like C and K and antioxidants, which support immune health and reduce inflammation. However, excessive oil or salty sauces used during stir-frying can add unnecessary calories and sodium, so it's best to use healthy oils like olive oil and limit salt.

What is an appropriate portion size for stir-fried broccoli?

A standard serving size of stir-fried broccoli is about 1 cup (150 grams), which provides around 55 calories. This serving size offers a good balance of nutrients without excessive calories, making it a highly nutritious side dish.

How does stir-fried broccoli compare to steamed broccoli?

Stir-fried broccoli can retain more flavor due to the cooking method, but it may have slightly more calories compared to steamed broccoli depending on the amount of oil used. Steaming preserves more water-soluble vitamins like vitamin C, so both methods have their own nutritional advantages.

Data Sources & Scientific References