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 (200g)

Calories		133.3
% Daily Value*
Total Fat		6.7 g	8%
	Saturated Fat	1.3 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		266.7 mg	11%
Total Carbohydrates		13.3 g	4%
	Dietary Fiber	5.3 g	18%
	Sugars	2.7 g
protein		5.3 g	10%
Vitamin D		0 mcg	0%
Calcium		66.7 mg	5%
Iron		1.3 mg	7%
Potassium		400 mg	8%

* 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: 60 cal (44.8%)

Protein: 21 cal (15.7%)

Carbs: 53 cal (39.5%)

About Stir fried broccoli

Stir-fried broccoli is a popular dish originating from Asian cuisines, particularly Chinese and Thai. It involves quick cooking of broccoli florets, often with garlic, soy sauce, and a small amount of oil, to create a flavorful and nutrient-rich side or main dish. Broccoli is a cruciferous vegetable known for its high nutrient density, offering a wealth of vitamins such as Vitamin C and K, dietary fiber, and antioxidants. When stir-fried, broccoli retains much of its vibrant nutritional profile due to its quick cooking time, which minimizes nutrient loss. This simple yet nutrient-packed dish is versatile, pairing well with proteins like chicken, tofu, or shrimp for a balanced meal.

Health Benefits

• Rich in Vitamin C, broccoli strengthens the immune system and supports collagen production, with 89 mg of Vitamin C per 100 grams.
• Provides a high amount of dietary fiber (2.6 grams per 100 grams), aiding in digestion and promoting gut health.
• Contains sulforaphane, an antioxidant compound linked to reducing inflammation and potentially lowering the risk of certain cancers.

Dietary Considerations

Allergens: Contains soy (if soy sauce is used), garlic (for individuals with allium sensitivity)

Suitable for: Vegan, vegetarian, low-calorie diets, gluten-free (if gluten-free soy sauce is used)

Not suitable for: Low-fodmap diet (due to broccoli and possible garlic)

Selection and Storage

Store raw broccoli in the refrigerator and use within 3-5 days for optimal freshness. Cooked stir-fried broccoli can be stored in an airtight container in the fridge for up to 3 days.

Common Questions About Stir fried broccoli Nutrition

Is stir-fried broccoli high in protein?

Stir-fried broccoli contains a moderate amount of protein for a vegetable. One cup of cooked broccoli provides about 4 grams of protein. While it is not a primary source of protein, it contributes to your daily intake and pairs well with protein-rich foods.

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

Yes, stir-fried broccoli is keto-friendly as it is low in carbohydrates. One cup of cooked broccoli contains approximately 6 grams of total carbs, 2.4 grams of fiber, and only about 33 calories, making it suitable for a low-carb or keto diet. Ensure the oil and any additional ingredients are keto-compliant.

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

Stir-fried broccoli is rich in vitamins C and K, as well as dietary fiber, which supports immunity, bone health, and digestion. It also contains antioxidants like sulforaphane, which may have anti-inflammatory and cancer-preventive properties. Cooking lightly by stir-frying helps retain many of its nutrients.

What is a healthy serving size for stir-fried broccoli?

A typical serving size of stir-fried broccoli is about 1 cup cooked, which equals roughly 150 grams. This amount provides around 33 calories, 6 grams of carbs, 4 grams of protein, and 3.7 grams of dietary fiber, making it a nutritious addition to meals without high calorie content.

How does stir-fried broccoli compare to steamed broccoli?

Stir-fried broccoli tends to have a richer flavor due to the oils and seasonings used, but it may contain slightly more calories and fat than steamed broccoli. Steamed broccoli retains more of its water-soluble vitamins such as vitamin C. However, stir-frying briefly at high heat minimizes nutrient loss while enhancing taste, making it a good alternative.

Data Sources & Scientific References