cherry image
Beef and Broccoli Stir Fry⏱ 30 min total
Recipes

Beef and Broccoli Stir Fry

Per 1 serving · 280 g · 10 ingredients

Calories
432
22%
of a 2,000 cal day
  • Protein
    28g
    25% of calories
  • Carbs
    18g
    17% of calories
  • Fat
    28g
    58% of calories
Portion

At a glance

One serving of Beef and Broccoli Stir Fry (280 g) has 432 calories, with 28 g of protein, 18 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (55% DV), Vitamin C (92% DV) and Vitamin K (79% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 62%, 50% and 32% of the daily value.

Per 100 g
154cal
medium energy density
Protein per 100 cal
6.4g
Net carbs
15g
carbs minus fiber
Fiber
3.1g
7.5 g sugar

High in

20%+ of the daily value

  • Protein55%
  • Vitamin C92%
  • Vitamin K79%
  • Niacin51%
  • Vitamin B667%
  • Folate (B9)20%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin E18%
  • Thiamine12%
  • Riboflavin (B2)19%
  • Potassium16%
  • Magnesium13%

Watch

20%+ of the daily value

  • Sodium62%
  • Saturated fat50%
  • Cholesterol32%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min
  1. 1

    Whisk 1 tbsp cornstarch with 1 tbsp water and the garlic powder until smooth. Add the sliced beef and toss to coat; reserve the remaining 1 tbsp cornstarch and 1 tbsp water for the sauce.

  2. 2

    Heat 1 tbsp oil in a large skillet or wok over medium-high heat. Stir-fry the beef in an even layer until just browned and mostly cooked, 2–3 minutes; transfer to a plate.

  3. 3

    Add the remaining 1 tbsp oil to the pan. Stir-fry the broccoli and onion until crisp-tender, 4–5 minutes.

  4. 4

    Return the beef and any juices to the pan and toss with the vegetables.

  5. 5

    In a small bowl, whisk the remaining 1 tbsp water with the remaining 1 tbsp cornstarch to make a slurry, then whisk in the soy sauce, brown sugar, and ginger. Pour into the pan and cook, stirring, until the sauce is glossy and thickened, about 1–2 minutes.

  6. 6

    Serve hot over rice or as desired.

Vitamins & minerals

Amounts for 1 serving (280 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A28 μg
3%
Vitamin C83 mg
92%
Vitamin D0 μg
0%
Vitamin E3 mg
18%
Vitamin K94 μg
79%
Thiamine0.1 mg
12%
Riboflavin (B2)0.3 mg
19%
Niacin8 mg
51%
Vitamin B61 mg
67%
Folate (B9)80 μg
20%
Vitamin B121 μg
48%
Pantothenic acid1 mg
26%
Choline121 mg
22%

Minerals

NutrientAmount% Daily Value
Calcium84 mg
8%
Iron3 mg
37%
Potassium734 mg
16%
Magnesium55 mg
13%
Phosphorus306 mg
44%
Zinc4 mg
40%
Copper0.2 mg
19%
Manganese0.3 mg
15%
Selenium28 μg
51%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene23 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene329 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.3 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0.2 g—
Isoleucine1 g—
Lactose0.2 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0.2 g—
Methionine1 g—
Monounsaturated fats15 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 432 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 82min
    Walking (3.5 mph)
  • 52min
    Cycling (moderate)
  • 36min
    Running (6 mph)
  • 61min
    Swimming laps

Common questions

How many calories are in Beef and Broccoli Stir Fry?

One serving of Beef and Broccoli Stir Fry (1 serving) has 432 calories, which works out to 154 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Beef and Broccoli Stir Fry high in protein?

It provides a solid 28 g of protein per serving (55% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Beef and Broccoli Stir Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Beef and Broccoli Stir Fry?

1430 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Beef and Broccoli Stir Fry?

7.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all