⏱ 35 min totalBroccoli and Beef
Per 1 serving · 378 g · 8 ingredients
of a 2,000 cal day
- Protein28g30% of calories
- Carbs19g20% of calories
- Fat21g50% of calories
- ✓ Protein-dense
At a glance
One serving of Broccoli and Beef (378 g) has 381 calories, with 28 g of protein, 19 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (57% DV), Vitamin C (90% DV) and Vitamin K (79% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 50%, 49% and 32% of the daily value.
High in
20%+ of the daily value
- Protein57%
- Vitamin C90%
- Vitamin K79%
- Riboflavin (B2)20%
- Niacin55%
- Vitamin B658%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Thiamine13%
- Folate (B9)19%
- Potassium16%
- Magnesium12%
- Copper13%
Watch
20%+ of the daily value
- Sodium50%
- Saturated fat49%
- Cholesterol32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp All-purpose flour
⅝ cup Beef broth
½ tbsp Granulated sugar
½ tbsp Tamari soy sauce- 4 oz Beef tenderloin
¹⁄₁₆ tsp Ginger root
¼ clove Garlic
1 cup chopped Broccoli
Directions
- 1
Whisk the flour, beef broth, sugar, and soy sauce in a bowl until smooth with no lumps.
- 2
Heat a large skillet or wok over high heat and add a thin film of oil. Stir-fry the thinly sliced beef until just browned, 2 to 4 minutes.
- 3
Stir in the broth mixture, ginger, garlic, and broccoli. Bring to a boil, then reduce to a lively simmer and cook until the sauce thickens and the broccoli is crisp-tender, 5 to 10 minutes.
Vitamins & minerals
Amounts for 1 serving (378 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 28 μg | 3% |
| Vitamin C | 81 mg | 90% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 94 μg | 79% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 9 mg | 55% |
| Vitamin B6 | 1 mg | 58% |
| Folate (B9) | 77 μg | 19% |
| Vitamin B12 | 1 μg | 52% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 119 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 82 mg | 8% |
| Iron | 3 mg | 36% |
| Potassium | 742 mg | 16% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 305 mg | 44% |
| Zinc | 4 mg | 39% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.3 mg | 12% |
| Selenium | 31 μg | 57% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 329 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 44 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 381 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 72minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Broccoli and Beef?
One serving of Broccoli and Beef (1 serving) has 381 calories, which works out to 101 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Broccoli and Beef high in protein?
Yes. It has 28 g of protein per serving, and 30% of its calories come from protein (7.4 g of protein per 100 calories).
Is Broccoli and Beef keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli and Beef?
1148 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Broccoli and Beef?
8 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
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving
465 calVegan Chickpea Sandwich1 serving
533 calClassic Tuna Salad1 serving
315 calCheesy Ground Turkey Sweet Potato Skillet1 serving
513 calOld-Fashioned Potato Salad1 serving
373 calQuick Honey Garlic Shrimp with Broccoli and Rice1 serving
334 calSake Miso Glazed Salmon1 serving