Beef and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, no sauce
Common food
Photo: Wikipedia
This is a lean, protein-rich stir-fry or sauté of beef and mixed vegetables like carrots and broccoli, cooked without heavy sauces or starchy potatoes. The beef provides a savory, chewy texture, while the vegetables offer a crisp-tender bite and natural sweetness. It's a nutritionally dense, low-carb meal with a strong protein-to-calorie ratio.
Calorie split: 39% protein · 10% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, savory flavor and the textural contrast between tender beef and crisp vegetables. It's a versatile, quick-cooking staple that feels hearty without being heavy, making it a go-to for healthy weeknight dinners.
⚠️ Watch-outs & how to enjoy it better
Some may find it bland without added sauces, and the high fiber content could cause digestive discomfort in sensitive individuals. To counteract blandness, use aromatic spices like garlic, ginger, or a splash of low-sodium soy sauce. For digestive ease, ensure vegetables are cooked to a tender-crisp state and chew thoroughly.
Key benefits
- High-quality protein for muscle maintenance and satiety
- Low in carbohydrates, suitable for low-carb or keto diets
- Rich in fiber from vegetables for digestive health
- Good source of iron from beef and vitamin A from carrots
- Naturally low in added sugars
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of beef and broccoli is a classic American Chinese invention, not a traditional dish from China, where broccoli was not a common ingredient until the 20th century.
Full nutrition (USDA data · scales with serving)
| Water | 77.5 g |
| Energy | 116 kcal |
| Protein | 11.4 g |
| Total lipid (fat) | 6.7 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 85.0 mg |
| Potassium, K | 164 mg |
| Sodium, Na | 316 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 11.2 ug |
| Vitamin C, total ascorbic acid | 9.7 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.08 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 46.0 mg |
| Vitamin B-12 | 0.59 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 206 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2021 ug |
| Carotene, alpha | 858 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 407 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 27.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.44 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 2.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.20 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 31.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Chinese, beef and vegetables — USDA does not publish this profile for Beef and vegetables including carrots.
| Tryptophan | 0.08 g |
| Threonine | 0.31 g |
| Isoleucine | 0.31 g |
| Leucine | 0.53 g |
| Lysine | 0.55 g |
| Methionine | 0.16 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.27 g |
| Valine | 0.33 g |
| Arginine | 0.52 g |
| Histidine | 0.21 g |
| Alanine | 0.38 g |
| Aspartic acid | 0.67 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.28 g |
| Proline | 0.26 g |
| Serine | 0.29 g |
FAQ
Is this dish suitable for a low-carb diet?
Yes, with only 3g of carbs per 100g (primarily from vegetables), it is an excellent low-carb meal option.
How can I add more flavor without adding sugar or excess sodium?
Use aromatics like garlic, ginger, and onions; spices like black pepper or red pepper flakes; and a small amount of acid like rice vinegar or a squeeze of lime at the end of cooking.
What's the best way to cook the beef to keep it tender?
Slice beef thinly against the grain, and consider a quick marinade with a small amount of cornstarch or baking soda before stir-frying over high heat for a short time.
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 1.16 kcal/g · 39% calories from protein · 1.4 g fiber · 1.3 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: 1.93 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.