Know what’s on your plate
Beef and broccoli
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 160 kcal —
- Protein 10 g 21%
- Carbohydrate 3.8 g 1%
- Fat 11 g 14%
- Saturated fat 1.9 g 9%
- Fibre 1.3 g 5%
- Sugars 1.2 g —
- Sodium 440 mg 19%
- Cholesterol 25 mg 8%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4 µg 0%
- Vitamin C 40 mg 44%
- Vitamin D 0 µg 0%
- Vitamin E 1.8 mg 12%
- Vitamin K 61.4 µg 51%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 2.1 mg 13%
- Vitamin B6 0.23 mg 13%
- Folate (B9) 34 µg 9%
- Vitamin B12 0.65 µg 27%
- Choline 42.9 mg 8%
Minerals
- Calcium 33 mg 3%
- Iron 1.2 mg 7%
- Magnesium 24 mg 6%
- Phosphorus 118 mg 9%
- Potassium 300 mg 6%
- Zinc 2.4 mg 22%
- Copper 0.07 mg 8%
- Selenium 10.4 µg 19%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 160 | 10 g | 3.8 g | 11 g |
| 1 × 1 cup | 217 g | 347 | 23 g | 8.2 g | 23 g |
| 2 × 1 cup | 434 g | 694 | 45 g | 16 g | 46 g |
| ½ × 1 cup | 108.5 g | 174 | 11 g | 4.1 g | 12 g |
| 3 × 1 cup | 651 g | 1042 | 68 g | 25 g | 69 g |
| 4 × 1 cup | 868 g | 1389 | 91 g | 33 g | 92 g |
Similar foods
Questions about Beef and broccoli
How do you keep the beef tender in beef and broccoli?
Slice the beef thinly across the grain and pat it dry before stir-frying in a very hot pan. Cook in small batches for about 1–2 minutes, just until browned, then return it to the pan with the sauce at the end.
Should you cook the broccoli before adding it to the stir-fry?
Cut the florets into similar-sized pieces so they cook evenly. Stir-fry them for 2–3 minutes with a splash of water, or blanch them for 2 minutes and drain well, before adding the beef and sauce.
How do you stop the sauce in beef and broccoli becoming watery?
Dry the broccoli well after washing or blanching it, and avoid crowding the pan. Mix a little cornflour with cold water before stirring it into the sauce; simmer briefly until it turns glossy and coats the beef.
What should you serve with beef and broccoli?
Serve it with steamed rice, noodles or plain rice vermicelli to soak up the soy-based sauce. For a fuller meal, add a simple side of sliced cucumber or another quickly stir-fried vegetable.
Can you make beef and broccoli without soy sauce?
For a soy-free sauce, mix beef stock with a little oyster sauce only if shellfish is suitable, plus garlic, ginger and cornflour. For a vegetarian version, replace the beef with firm tofu, browned well before adding the broccoli.
How long does beef and broccoli keep in the fridge?
Cool leftovers promptly, refrigerate them in a covered container and eat within 3 days. Reheat until piping hot throughout; stir halfway through so the beef and broccoli heat evenly.
Is beef and broccoli a Chinese dish?
Beef and broccoli as commonly served in Chinese-American restaurants is associated with Chinese-American cooking, rather than being a standard traditional dish across China. Its familiar version pairs sliced beef and broccoli with a savoury, often soy-based sauce.
Source: FNDDS (USDA) 27415110 · per 100 g · carbohydrate per EU label, fibre excluded
