⏱ 25 min totalStir-Fried Broccoli and Zucchini
Per 1 serving · 246 g · 5 ingredients
of a 2,000 cal day
- Protein5.6g11% of calories
- Carbs12g24% of calories
- Fat14g65% of calories
- ✓ Cholesterol free
At a glance
One serving of Stir-Fried Broccoli and Zucchini (246 g) has 186 calories, with 5.6 g of protein, 12 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (65% of calories). It is high in Vitamin C (115% DV), Vitamin K (83% DV) and Vitamin B6 (30% DV). Keep an eye on sodium, which provides 40% of the daily value.
High in
20%+ of the daily value
- Vitamin C115%
- Vitamin K83%
- Vitamin B630%
- Folate (B9)23%
- Phosphorus20%
- Manganese27%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Thiamine10%
- Riboflavin (B2)19%
- Niacin10%
- Pantothenic acid16%
- Iron18%
Watch
20%+ of the daily value
- Sodium40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Heat a large pan or wok over medium-high heat and add the sesame oil.
- 2
Add the broccoli florets and sliced zucchini to the pan. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.
- 3
Sprinkle the garlic powder over the vegetables and continue to stir-fry for another minute.
- 4
Pour the soy sauce over the vegetables and stir well to combine, cooking for an additional 2-3 minutes.
- 5
Serve hot as a main dish or alongside your favorite protein.
Vitamins & minerals
Amounts for 1 serving (246 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 41 μg | 5% |
| Vitamin C | 103 mg | 115% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 100 μg | 83% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 90 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 1 mg | 18% |
| Potassium | 699 mg | 15% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 140 mg | 20% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 14% |
| Manganese | 1 mg | 27% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 477 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 | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0.2 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 186 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Stir-Fried Broccoli and Zucchini?
One serving of Stir-Fried Broccoli and Zucchini (1 serving) has 186 calories, which works out to 75 calories per 100 g. That is about 9.3% of a 2,000-calorie day.
Is Stir-Fried Broccoli and Zucchini high in protein?
Not especially. It has 5.6 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Stir-Fried Broccoli and Zucchini keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 24% 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 Broccoli and Zucchini?
920 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Stir-Fried Broccoli and Zucchini?
4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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