Stir fry broccoli

Vegetable

Item Rating: 85/100

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	0.3 g	1%
	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 sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 29 cal (44.1%)

Protein: 10 cal (16.0%)

Carbs: 26 cal (39.8%)

About Stir fry broccoli

Stir fry broccoli is a simple and popular dish commonly found in East Asian cuisine, including Chinese and Japanese cooking, though its versatility makes it a staple in many global diets. Broccoli, a cruciferous vegetable, is often stir-fried with minimal oil, garlic, and soy sauce to retain its flavor and nutrient content. Broccoli is a nutrient-dense vegetable, providing vitamins C, K, and A, along with dietary fiber and potent antioxidants like sulforaphane. A typical serving is low in calories yet rich in essential nutrients, making it an excellent choice for health-conscious diets. This dish can be adapted with additional vegetables, proteins, or even a variety of sauces, allowing for different tastes while maintaining its nutritional integrity.

Health Benefits

• Rich in vitamin C, which supports the immune system and acts as a powerful antioxidant.
• High in vitamin K, necessary for blood clotting and bone health.
• Contains sulforaphane, an antioxidant that may have cancer-preventive properties.
• Good source of dietary fiber, which aids in digestion and supports gut health.
• Low in calories and high in water content, contributing to weight management and hydration.

Dietary Considerations

Allergens: Contains soy (from soy sauce, if used), gluten (if soy sauce contains wheat)

Suitable for: Vegetarian, vegan, pescatarian, low-calorie diets

Not suitable for: Gluten-free diets (if regular soy sauce is used), soy-free diets (if soy sauce is used)

Selection and Storage

Store fresh broccoli unwashed in a perforated bag in the refrigerator for up to 5 days. Cooked stir fry should be refrigerated in an airtight container and consumed within 3-4 days.

Common Questions About Stir fry broccoli Nutrition

Is stir fry broccoli high in protein?

Stir fry broccoli is not particularly high in protein, as 1 cup of raw broccoli contains about 2.6 grams of protein. However, it can still be a valuable addition to a meal for its other nutrients, such as fiber and vitamins.

Can I eat stir fry broccoli on a keto diet?

Yes, stir fry broccoli is keto-friendly as it is low in carbohydrates and high in fiber. One cup of broccoli contains about 6 grams of carbs, but 2.4 grams of those are fiber, resulting in a net carb content of approximately 3.6 grams.

What are the health benefits of stir fry broccoli?

Stir fry broccoli is rich in vitamins A, C, and K, as well as antioxidants like sulforaphane, which may support immune health and reduce inflammation. It is also a good source of dietary fiber, promoting healthy digestion and satiety.

How much stir fry broccoli should I eat per serving?

A typical serving size is about 1 cup, which provides roughly 55 calories, 4.7 grams of carbs (net carbs about 2.3 grams with fiber subtracted), and multiple essential vitamins. Adjust portion sizes based on your dietary needs and overall meal composition.

How does stir fry broccoli compare to steamed broccoli in nutrition?

Stir fry broccoli tends to retain more flavor and texture, while steamed broccoli may preserve slightly higher levels of water-soluble nutrients like vitamin C. However, both methods keep broccoli healthy and nutrient-rich; adding oils or sauces during stir-frying can increase calories.

Data Sources & Scientific References