Stirfry 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

Source of Calories

Fat: 29 cal (44.1%)

Protein: 10 cal (16.0%)

Carbs: 26 cal (39.8%)

About Stirfry broccoli

Stir-fried broccoli is a popular dish originating in East Asian cuisines, particularly Chinese, where quick cooking methods are used to retain the vegetable's nutrients and crisp texture. Broccoli, a cruciferous vegetable, is known for its impressive nutritional profile, supplying ample amounts of vitamin C, vitamin K, vitamin A, and dietary fiber while being low in calories. It also contains essential minerals like potassium and small amounts of selenium. Stir-frying preserves many of these nutrients by minimizing cooking time, making it a nutrient-dense preparation method that complements various balanced diets.

Health Benefits

• Supports immune function with its high vitamin C content, providing approximately 80 mg per cup of cooked broccoli, which is 89% of the daily recommended value.
• Promotes bone health due to its vitamin K content (92 mcg per cup when cooked), which is vital for calcium utilization.
• Improves digestion with its dietary fiber content, offering 5 grams per cup of cooked broccoli, helping maintain gastrointestinal health.

Dietary Considerations

Allergens: Contains none (unless cooked with common allergens like soy sauce, sesame oil, or nuts)

Suitable for: Vegetarian, vegan, gluten-free (if prepared with gluten-free sauces), low-calorie diets

Not suitable for: Fodmap-sensitive individuals if consumed in excess due to potential gas-inducing compounds

Selection and Storage

Store fresh broccoli in the refrigerator, ideally in a perforated plastic bag, and use within 3-5 days for optimal freshness. To prepare, wash thoroughly under running water and cut into florets before cooking.

Common Questions About Stirfry broccoli Nutrition

Is stir-fry broccoli high in protein?

Stir-fry broccoli is moderately low in protein, with about 2.4 grams of protein per 100 grams when prepared without added ingredients. While it is not a primary protein source, pairing it with tofu, chicken, or other protein-rich foods can help boost your meal's protein content.

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

Yes, stir-fry broccoli is keto-friendly as it is low in carbohydrates. One cup of cooked broccoli contains approximately 6 grams of total carbs, including 2.4 grams of fiber, making it a net carb count of about 3.6 grams, which fits well within the daily carb limits of a typical keto diet.

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

Stir-fry broccoli is highly nutritious, providing significant amounts of vitamins C, K, and A, along with fiber and antioxidants. It may support immune function, bone health, and digestion. However, individuals with thyroid issues should consume broccoli in moderation, as it contains goitrogens that may affect thyroid function if eaten in extremely large amounts.

What is the recommended serving size for stir-fry broccoli?

A typical serving of stir-fry broccoli is about 1 cup, or approximately 150 grams, which provides around 50 calories, 4 grams of fiber, and a variety of vitamins and minerals. Adjust portion size based on your dietary goals and total calorie intake.

How does stir-fry broccoli compare to steamed broccoli?

Stir-fry broccoli and steamed broccoli are both nutritious, but stir-frying involves a small amount of oil and higher heat, which may preserve more flavor and texture while slightly increasing the calorie count. Steaming, on the other hand, retains nutrients exceptionally well and avoids added fat, making it a better option for low-fat diets.

Data Sources & Scientific References