Beef and broccoli
Common food
Photo: Wikipedia
Beef and broccoli is a classic stir-fry featuring tender, savory slices of beef paired with crisp, vibrant green broccoli florets. The dish offers a satisfying contrast between the rich, umami-laced meat and the fresh, slightly bitter crunch of the vegetable. Nutritionally, it's a protein-packed option with a balanced macronutrient profile, making it a popular choice for a hearty, relatively low-carb meal.
Calorie split: 26% protein · 13% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect marriage of savory, garlicky sauce coating tender beef and crisp broccoli, creating a deeply satisfying umami experience. Its versatility allows it to be easily customized with different sauces or paired with rice or noodles, making it a staple comfort food in many households.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from soy sauce and oyster sauce, and the beef may contain saturated fat. To counteract, use low-sodium sauces or coconut aminos, choose leaner cuts like sirloin, and load the plate with extra broccoli to boost fiber and volume without excess calories.
Key benefits
- High-quality protein source for muscle maintenance and satiety.
- Good source of dietary fiber from broccoli, aiding digestion.
- Contains iron and zinc from beef, essential for energy and immunity.
- Broccoli provides vitamin C and K, supporting immune and bone health.
- Balanced meal with protein, fat, and fiber for sustained energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The broccoli used in most American Chinese restaurants is actually a cultivar called 'calabrese,' which was popularized in the U.S. by Italian immigrants in the 1920s, long before it became a staple in Chinese takeout.
Full nutrition (USDA data · scales with serving)
| Water | 72.0 g |
| Energy | 160 kcal |
| Protein | 10.4 g |
| Total lipid (fat) | 10.6 g |
| Carbohydrate, by difference | 5.1 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 118 mg |
| Potassium, K | 300 mg |
| Sodium, Na | 440 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 10.4 ug |
| Vitamin C, total ascorbic acid | 40.0 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 34.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 42.9 mg |
| Vitamin B-12 | 0.65 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 43.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 345 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 61.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.48 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 4.3 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:3 | 0.39 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 25.0 mg |
FAQ
Is beef and broccoli a healthy meal?
It can be a nutritious choice, as it's high in protein and contains fiber and vitamins from broccoli. However, its healthiness depends on the cooking method and sauces used; opting for lean beef, less oil, and low-sodium sauces improves its nutritional profile.
How do you keep broccoli crisp in a stir-fry?
Blanch the broccoli florets in boiling water for 30-60 seconds, then shock them in ice water before adding to the stir-fry at the very end. This preserves their bright green color and crisp-tender texture.
Flank steak is the classic choice due to its flavor and texture when sliced against the grain. Sirloin or tenderloin are also good lean options, while skirt steak can work if marinated and cooked quickly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.60 kcal/g · 26% calories from protein · 1.3 g fiber · 1.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.