Pork and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, no sauce
Common food
Photo: Wikipedia
A savory stir-fry or sauté of tender pork pieces with vibrant, crisp-tender vegetables like carrots and broccoli, creating a satisfying contrast of juicy meat and fresh, earthy greens. The dish is lean and protein-rich, with a clean, savory flavor profile that lets the natural sweetness of the vegetables shine. At just 123 kcal per 100g, it's a nutrient-dense, low-carb meal option.
Calorie split: 36% protein · 10% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its perfect balance of hearty, umami-rich pork and the satisfying crunch of fresh vegetables. It's a versatile, quick weeknight staple that can be adapted to any cuisine, from Chinese stir-fry to Mediterranean sauté.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium if seasoned heavily with soy sauce or broths, which is a consideration for those monitoring blood pressure. To counteract this, use low-sodium sauces, flavor with garlic, ginger, and herbs, and ensure a large portion of the vegetables to add volume without salt.
Key benefits
- High-quality protein for muscle maintenance (11.2g per 100g)
- Rich in fiber from non-starchy vegetables (1.5g per 100g)
- Low in sugar and simple carbohydrates
- Contains vitamins A and C from carrots and broccoli
- Provides iron and B vitamins from the pork
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Broccoli, a star vegetable in this dish, is a member of the cabbage family and was first cultivated in Italy during the Roman Empire.
Full nutrition (USDA data · scales with serving)
| Water | 77.0 g |
| Energy | 123 kcal |
| Protein | 11.2 g |
| Total lipid (fat) | 7.3 g |
| Carbohydrate, by difference | 3.1 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.67 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 234 mg |
| Sodium, Na | 317 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 13.0 ug |
| Vitamin C, total ascorbic acid | 10.4 mg |
| Thiamin | 0.39 mg |
| Riboflavin | 0.15 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 41.4 mg |
| Vitamin B-12 | 0.26 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 216 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 2114 ug |
| Carotene, alpha | 898 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 426 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 28.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 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 | 0.01 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.51 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.18 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 | 29.0 mg |
FAQ
Is this dish suitable for a low-carb diet?
Yes, it's an excellent low-carb option. With only 3.14g of carbs per 100g, primarily from fibrous vegetables, it fits well into ketogenic and low-carb dietary plans.
How can I make this dish more flavorful without adding fat or sugar?
Use aromatic ingredients like garlic, ginger, and scallions. A splash of rice vinegar or a squeeze of lemon can brighten the flavors. Toasting spices like black pepper or adding a pinch of chili flakes can also add depth.
What's the best cut of pork for this dish?
Lean cuts like pork loin, tenderloin, or boneless chops work best. They cook quickly, stay tender, and align with the dish's lean nutritional profile.
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 1.23 kcal/g · 36% calories from protein · 1.5 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: 1.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.