⏱ 30 min total

Broccoli and Mushroom Stir-Fry

Name: Broccoli and Mushroom Stir-Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ cup chopped Broccoli; ⅛ small raw Red onion; ¾ cloves, minced Garlic; ½ cup, pieces or slices White mushrooms; ¹⁄₁₆ tsp Crushed red pepper flakes; ½ tsp Ginger root; 1 tbsp Vegetable broth; ¼ medium Carrots; 1 tbsp Cashews; ½ tbsp Rice wine vinegar; ½ tbsp Tamari soy sauce; ¼ tbsp Brown sugar; ¼ tbsp Sesame seeds

Per 1 serving · 152 g · 13 ingredients

Calories

114

6%
of a 2,000 cal day

Protein
5.8g
19% of calories
Carbs
13g
43% of calories
Fat
5.3g
38% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Broccoli and Mushroom Stir-Fry (152 g) has 114 calories, with 5.8 g of protein, 13 g of carbohydrates and 5.3 g of fat. Most of its energy comes from carbs (43% of calories). It is high in Vitamin C (48% DV), Vitamin K (43% DV) and iron (22% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g

75cal

low energy density

Protein per 100 cal

5.1g

Net carbs

11g

carbs minus fiber

Fiber

2.8g

5 g sugar

High in

20%+ of the daily value

Vitamin C48%
Vitamin K43%
Iron22%
Phosphorus21%
Copper46%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin A16%
Thiamine10%
Riboflavin (B2)16%
Niacin14%
Vitamin B616%

Watch

20%+ of the daily value

Sodium26%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Heat a large skillet over high heat and add broccoli, onion, garlic, mushrooms, crushed red pepper flakes, ginger, and a splash of water.
2
Cook, stirring often, until the broccoli is tender and onions are translucent. Add vegetable broth as needed to prevent sticking.
3
Add carrot, cashews, rice wine vinegar, soy sauce, and brown sugar. Mix well and simmer for about 2 minutes.
4
Garnish with sesame seeds and serve.

Vitamins & minerals

Amounts for 1 serving (152 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	141 μg	16%
Vitamin C	43 mg	48%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	4%
Vitamin K	51 μg	43%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.2 mg	16%
Niacin	2 mg	14%
Vitamin B6	0.2 mg	16%
Folate (B9)	44 μg	11%
Vitamin B12	0 μg	1%
Pantothenic acid	1 mg	19%
Choline	21 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	63 mg	6%
Iron	2 mg	22%
Potassium	410 mg	9%
Magnesium	52 mg	12%
Phosphorus	146 mg	21%
Zinc	1 mg	10%
Copper	0.4 mg	46%
Manganese	0.4 mg	17%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	542 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	1,428 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.5 μg	—
Fructose	0.5 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0.1 g	—
Leucine	0.3 g	—
Lycopene	0.2 μg	—
Lysine	0.3 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	2 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 114 calories

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

22min
Walking (3.5 mph)
14min
Cycling (moderate)
9min
Running (6 mph)
16min
Swimming laps

Common questions

How many calories are in Broccoli and Mushroom Stir-Fry?

One serving of Broccoli and Mushroom Stir-Fry (1 serving) has 114 calories, which works out to 75 calories per 100 g. That is about 5.7% of a 2,000-calorie day.

Is Broccoli and Mushroom Stir-Fry high in protein?

Not especially. It has 5.8 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Broccoli and Mushroom Stir-Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 43% 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 Mushroom Stir-Fry?

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

How much sugar is in Broccoli and Mushroom Stir-Fry?

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.

Nutrition Facts

Serving size1 serving (152 g)

Calories114

% Daily Value*

Total fat 5.3g	7%
Saturated fat 0.9g	4%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 593mg	26%
Total carbohydrate 13g	5%
Dietary fiber 2.8g	10%
Total sugars 5g
Protein 5.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all