Beef Broccoli Nutrition Facts

Calories, fat, protein, and carbohydrate values for Beef Broccoli.

Calories

There are 603 calories in Beef Broccoli.

603

Nutrition Facts
Beef Broccoli
Serving Size:

1

order (574 grams)

Amount Per Serving
Calories from Fat 274
Calories 603

% Daily Value*

Total Fat 30 grams

Saturated Fat 5.6 grams

Trans Fat 0.3 grams
Polyunsaturated Fat 12 grams
Monounsaturated Fat 7 grams

Cholesterol 80 milligrams

Sodium 2348 milligrams

Potassium 1171 milligrams

Total Carbohydrates 42 grams

Dietary Fiber 8.6 grams

Sugars 14 grams
Protein 41 grams
145%

Vitamin A

111%

Vitamin C

9.7%

Calcium

35%

Iron

Percent Daily Values are based on a 2000 calorie diet.

Category
Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Prepared Meats, Poultry & Seafood > Cooked Meat (Perishable)

How long would it take to burn off 600 KCal?
Walking (3mph) 162 minutes
Running (6mph) 58 minutes
Bicycling (10mph) 84 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Beef Broccoli is a delicious dish that combines tender beef and vibrant broccoli in a flavorful harmony. This classic Chinese-American menu item has gained popularity for its rich flavor and nutritious profile. In this article, we will explore the features, benefits, and drawbacks of beef broccoli to provide you with valuable insights into this popular culinary delight.

Features of Beef Broccoli

1. Ingredients: Beef broccoli typically consists of thinly sliced beef, usually flank steak, cooked with fresh broccoli florets. The dish is seasoned with a savory sauce that often includes garlic, stock, soy sauce, lime juice, and a hint of Sriracha for a touch of heat.
2. Nutritional Profile: Beef broccoli has a well-rounded nutritional profile. While exact values may vary depending on preparation method and portion size, it generally provides a significant amount of protein, carbohydrates, and essential vitamins and minerals.

Benefits of Beef Broccoli

1. Protein Powerhouse: Beef Broccoli is a great source of protein thanks to the lean beef used in the dish. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining overall health.
2. Plenty of vitamins and minerals: This delicious dish contains several vitamins and minerals that contribute to a balanced diet. It is particularly rich in vitamins A, C, and K, which promote healthy vision, immune function, and blood clotting. In addition, Beef Broccoli provides minerals such as potassium, iron, and zinc, which are essential for cellular function and overall well-being.
3. Fiber Boost: The presence of broccoli in Beef Broccoli adds a significant amount of fiber to the dish. Fiber aids in digestion, promotes satiety, and helps maintain healthy cholesterol levels.
4. Versatile and Customizable: Beef Broccoli can be customized to suit individual preferences and dietary needs. You can adjust the seasoning, spice level, and even substitute the type of meat or vegetable used, making it a versatile option for different taste preferences and dietary restrictions.

Disadvantages of Beef Broccoli

1. High Sodium Content: One potential disadvantage of beef broccoli is its sodium content. The sauce used in the dish often contains soy sauce, which can be relatively high in sodium. Individuals who need to limit their sodium intake should be aware of this and consider alternative seasoning options or reduce the amount of sauce used.
2. Caloric density: Beef broccoli can be calorie-dense due to the presence of beef and sauce. While it provides valuable nutrients, individuals watching their calorie intake or trying to manage their weight should be mindful of portion sizes and balance it with other lighter dishes or healthier accompaniments.
3. Potential Allergens: Some individuals may have allergies or sensitivities to certain ingredients commonly found in beef broccoli, such as soy or gluten. It is important to be aware of these potential allergens and make appropriate substitutions or adjustments to the recipe to accommodate dietary restrictions.
4. Cooking time and technique: Beef Broccoli requires proper cooking techniques to ensure that the beef is tender and the broccoli retains its vibrant color and crunch. It may take some practice and attention to detail to achieve the perfect balance of flavors and textures.

Conclusion

Beef Broccoli is a delicious dish that offers a tantalizing blend of flavor and nutritional benefits. It is a protein-rich option that provides essential vitamins and minerals, making it a valuable addition to a well-rounded diet. However, it is important to be aware of the sodium content, caloric density, and potential allergens associated with the dish. By understanding the features, benefits, and drawbacks, you can enjoy this culinary treat while making informed choices that align with your dietary goals and preferences.

Questions and Answers

Can I use a different cut of meat for beef broccoli?



Yes. While flank steak is commonly used, you can use other tender cuts of beef, such as top sirloin or top round steak, for your beef broccoli recipe. Just be sure to slice the meat thinly against the grain for optimal tenderness.

Can I make Beef Broccoli without soy sauce?

Absolutely! If you have a soy allergy or prefer to avoid soy sauce, there are alternatives you can use to flavor your beef broccoli. Consider using tamari sauce (a gluten-free soy sauce alternative), coconut aminos, or even a combination of Worcestershire sauce and beef broth for a savory flavor.

How can I reduce the sodium in beef broccoli?

If you’re looking to reduce the sodium in your beef broccoli, you can opt for low-sodium soy sauce or use a low-sodium broth in your sauce. In addition, you can experiment with herbs, spices, and other flavor enhancers to reduce your reliance on salt for seasoning.

Can I make Beef Broccoli vegetarian or vegan?

Yes, you can make a vegetarian or vegan version of beef broccoli by replacing the beef with plant-based protein alternatives such as tofu, seitan, or tempeh. You can also use vegetable broth or soy sauce alternatives to make a delicious plant-based sauce.



How do I make sure the beef in my beef broccoli is tender?

To ensure that the beef in your beef broccoli is tender, it’s important to slice the meat thinly against the grain. This helps break down the muscle fibers and results in a more tender texture. Additionally, marinating the beef in a mixture of soy sauce, cornstarch, and oil can further enhance its tenderness.