⏱ 60 min total

Stir-Fried Beef, Broccoli, and Yams

Name: Stir-Fried Beef, Broccoli, and Yams
Prep time: 30 min
Cook time: 30 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ sweetpotato, 5" long Sweet potato; ¹⁄₁₆ cup Water; 1 ½ oz Flank steak; 2 ¼ tsp packed Brown sugar; ¾ tbsp Oyster sauce; ⅜ tbsp Cornstarch; ¹⁄₁₆ tsp Crushed red pepper flakes; 1 cup chopped Broccoli; ½ tsp Ginger root; ⅝ tbsp Sesame oil

Per 1 serving · 217 g · 10 ingredients

Calories

258

13%
of a 2,000 cal day

Protein
12g
19% of calories
Carbs
27g
41% of calories
Fat
12g
41% of calories

Portion

At a glance

One serving of Stir-Fried Beef, Broccoli, and Yams (217 g) has 258 calories, with 12 g of protein, 27 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (41% of calories). It is high in protein (25% DV), Vitamin A (29% DV) and Vitamin C (91% DV).

Per 100 g

119cal

low energy density

Protein per 100 cal

4.8g

Net carbs

24g

carbs minus fiber

Fiber

3.4g

13 g sugar

High in

20%+ of the daily value

Protein25%
Vitamin A29%
Vitamin C91%
Vitamin K79%
Niacin23%
Vitamin B635%

Good source of

10–19% of the daily value

Dietary fiber12%
Riboflavin (B2)15%
Folate (B9)17%
Choline11%
Potassium12%
Zinc19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 30 minCook 30 min

1
Peel the sweet potato and cut it into half length-wise, then into 1/3 inch thick slices. Cut the steak into half length-wise and then into 1/4 inch thick slices. Peel and finely grate the ginger.
2
Stir the first 4 ingredients in a small bowl until the sugar dissolves. Set the sauce aside. Place beef in a large bowl; sprinkle with salt and pepper. Add cornstarch and toss to coat.
3
Heat 1 1/2 tablespoons oil in a large wok over high heat. Add beef mixture; stir-fry until no longer pink outside, about 3 minutes. Transfer beef mixture to a medium bowl. Heat the remaining 1 tablespoon oil in the same skillet. Add broccoli, yam, and ginger. Toss to coat; sprinkle with salt and pepper. Add sauce. Cover, reduce heat to medium-high, and cook until vegetables are just tender, about 5 minutes. Add beef mixture. Toss until sauce coats beef, about 1 minute. Serve.

Vitamins & minerals

Amounts for 1 serving (217 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	259 μg	29%
Vitamin C	82 mg	91%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	95 μg	79%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.2 mg	15%
Niacin	4 mg	23%
Vitamin B6	0.5 mg	35%
Folate (B9)	68 μg	17%
Vitamin B12	1 μg	22%
Pantothenic acid	1 mg	21%
Choline	60 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	76 mg	8%
Iron	2 mg	20%
Potassium	562 mg	12%
Magnesium	39 mg	9%
Phosphorus	162 mg	23%
Zinc	2 mg	19%
Copper	0.1 mg	14%
Manganese	0.3 mg	12%
Selenium	13 μg	24%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	25 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	3,094 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 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0.1 g	—
Isoleucine	0.5 g	—
Lactose	0.2 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0.2 g	—
Methionine	0.3 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	0.5 g	—
Starch	4 g	—
Sucrose	11 g	—
Theobromine	0 mg	—
Threonine	0.5 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 258 calories

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

49min
Walking (3.5 mph)
31min
Cycling (moderate)
22min
Running (6 mph)
36min
Swimming laps

Common questions

How many calories are in Stir-Fried Beef, Broccoli, and Yams?

One serving of Stir-Fried Beef, Broccoli, and Yams (1 serving) has 258 calories, which works out to 119 calories per 100 g. That is about 13% of a 2,000-calorie day.

Are Stir-Fried Beef, Broccoli, and Yams high in protein?

It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 19% 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.

Are Stir-Fried Beef, Broccoli, and Yams keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Stir-Fried Beef, Broccoli, and Yams?

443 mg per serving.

How much sugar is in Stir-Fried Beef, Broccoli, and Yams?

13 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 (217 g)

Calories258

% Daily Value*

Total fat 12g	15%
Saturated fat 2.5g	13%
Trans fat 0g
Cholesterol 28mg	9%
Sodium 443mg	19%
Total carbohydrate 27g	10%
Dietary fiber 3.4g	12%
Total sugars 13g
Protein 12g

* 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

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