⏱ 20 min totalShrimp & Broccoli Stir Fry
Per 1 serving · 247 g · 12 ingredients
of a 2,000 cal day
- Protein22g23% of calories
- Carbs45g46% of calories
- Fat13g31% of calories
At a glance
One serving of Shrimp & Broccoli Stir Fry (247 g) has 388 calories, with 22 g of protein, 45 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (45% DV), Vitamin C (46% DV) and Vitamin E (29% DV). Keep an eye on sodium and cholesterol, which provide 74% and 48% of the daily value.
High in
20%+ of the daily value
- Protein45%
- Vitamin C46%
- Vitamin E29%
- Vitamin K40%
- Thiamine21%
- Niacin34%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Riboflavin (B2)11%
- Folate (B9)16%
- Calcium10%
Watch
20%+ of the daily value
- Sodium74%
- Cholesterol48%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Brown rice
4 oz Shrimp
¼ tbsp Cornstarch
¾ tbsp Canola oil- 🥄¼ dash Salt
¼ dash Black pepper
½ cloves, minced Garlic
½ cup chopped Broccoli
1 tbsp Tamari soy sauce
½ tbsp Rice wine vinegar
¼ tsp Honey- 🥄¼ tsp Crushed red pepper flakes
Directions
- 1
Cook the rice according to the package instructions.
- 2
In a bowl, combine shrimp and cornstarch. Mix well and let stand for 5 minutes.
- 3
Heat a wok or skillet over high heat. Add one-third of the oil, shrimp, season with salt and pepper to taste, and cook for 4 minutes. Transfer to a bowl.
- 4
Add remaining oil to the pan and stir in minced garlic, cooking for about 30 seconds, or until fragrant.
- 5
Add chopped broccoli and continue to cook for about a minute.
- 6
Stir in shrimp, soy sauce, rice vinegar, and honey. Bring to a boil and continue to cook for 1 minute, or until shrimp are opaque and broccoli is tender.
- 7
Remove from heat, stir in crushed red pepper flakes, if using, and serve over rice.
Vitamins & minerals
Amounts for 1 serving (247 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 75 μg | 8% |
| Vitamin C | 41 mg | 46% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 48 μg | 40% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 1 μg | 52% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 122 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 100 mg | 10% |
| Iron | 2 mg | 21% |
| Potassium | 421 mg | 9% |
| Magnesium | 108 mg | 26% |
| Phosphorus | 487 mg | 70% |
| Zinc | 2 mg | 21% |
| Copper | 0.4 mg | 41% |
| Manganese | 2 mg | 86% |
| Selenium | 46 μg | 84% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 164 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 61 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 388 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 32minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Shrimp & Broccoli Stir Fry?
One serving of Shrimp & Broccoli Stir Fry (1 serving) has 388 calories, which works out to 158 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Shrimp & Broccoli Stir Fry high in protein?
It provides a solid 22 g of protein per serving (45% of the 50 g daily value), but protein supplies only 23% 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 Shrimp & Broccoli Stir Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Shrimp & Broccoli Stir Fry?
1705 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Shrimp & Broccoli Stir Fry?
2.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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