Cratox AI
Reviewed by Cratox Nutrition Team · Updated February 9, 2026
beef and broccoli
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Beef and broccoli

🔥 160 Calories
💪 10.4g Protein
⚡ 5.1g Carbohydrates
🥑 10.6g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Beef and broccoli
Energy density
Moderate
160 kcal per 100g
Macro energy profile
Fat-led
26% Protein · 13% Carbohydrates · 61% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Low in sugarUSDA data

Nutritional Information

160
kcal/100g
Protein
10.4g
Carbohydrates
5.1g
Fat
10.6g
Glycemic Index:
15

About Beef and broccoli

Beef and broccoli is a popular dish originating from Chinese cuisine, known for its combination of tender beef slices and vibrant broccoli florets, stir-fried in a savory sauce. This dish has gained immense popularity worldwide, especially in Western countries, where it is often served with rice or noodles. The flavors meld together beautifully, offering a satisfying and nutritious meal option that is easy to prepare.

Nutritionally, beef and broccoli is a rich source of protein, providing approximately 10.40 grams per 100 grams. It also contains essential vitamins and minerals such as iron and vitamin B12, which are vital for various bodily functions. This dish is low in carbohydrates, making it suitable for low-carb diets. The combination of beef and broccoli not only offers a delightful taste but also supports muscle health, energy production, and overall well-being, making it a beneficial addition to a balanced diet.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in iron, which aids in oxygen transport in the body.
Contains vitamin B12, essential for nerve function and red blood cell formation.
Provides antioxidants from broccoli, which help reduce oxidative stress.
May support weight management due to its low carbohydrate content.
Offers a source of fiber that aids in digestion and promotes satiety.
Low in saturated fat, making it a heart-healthy choice.
Contains essential amino acids that the body cannot produce on its own.
Can contribute to overall bone health due to its nutrient profile.
Versatile dish that can be paired with various foods for balanced meals.

Recommended Food Pairings

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Brown rice - Provides complex carbohydrates for energy to complement the protein.
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Quinoa - A complete protein that offers additional nutrients and pairs well in flavor.
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Sesame seeds - Add a crunchy texture and healthy fats to enhance the dish's nutritional value.
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Garlic - Enhances flavor while providing antioxidant benefits.
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Soy sauce - Adds umami flavor, making the dish more savory and appealing.

How to Consume

Serving size
Recommended serving is 150g (about 1 medium bowl).
Frequency
Recommended frequency is 2-3 times per week.
  • •Pair with whole grains for a balanced meal.
  • •Incorporate a variety of vegetables for added nutrients.
  • •Use lean cuts of beef to reduce fat content.
  • •Opt for low-sodium sauces to manage salt intake.
  • •Experiment with different spices for diverse flavors.

Selection & Storage

How to choose:

  • ✓Select bright green broccoli without yellowing or wilting.
  • ✓Choose beef that is bright red and has a firm texture.
  • ✓Avoid beef with excessive marbling for leaner cuts.
  • ✓Check for freshness dates on pre-packaged items.
Storage
Store in a refrigerator at temperatures below 4°C (39°F) with moderate humidity.
Shelf life
Refrigerated, it lasts 3-5 days; frozen, it can last up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with beef allergies should avoid this dish.
  • ⚠️People with certain dietary restrictions may need to limit or modify ingredients.
  • ⚠️Excessive consumption may lead to high cholesterol levels.
  • ⚠️Overcooking broccoli can reduce its nutritional value.

Frequently Asked Questions

How many calories does Beef and broccoli have?

Beef and broccoli contains approximately 160 calories per 100 grams. This makes it a relatively low-calorie option, especially when paired with vegetables and whole grains, which can enhance the overall meal without adding excessive calories.

Is Beef and broccoli healthy?

Yes, Beef and broccoli is a healthy dish that provides a good balance of protein, vitamins, and minerals. The broccoli adds fiber and antioxidants, while the beef contributes essential amino acids and iron, making it beneficial for muscle health and overall nutrition.

How should Beef and broccoli be stored?

Beef and broccoli should be stored in the refrigerator at temperatures below 4°C (39°F). It is best kept in an airtight container to maintain freshness. If frozen, it should be consumed within three months for optimal quality.

What are the benefits of eating Beef and broccoli?

Eating Beef and broccoli offers numerous benefits, including high protein content for muscle repair, iron for improved oxygen transport, and vitamin B12 for nerve health. Additionally, the dish is low in carbohydrates, making it suitable for various dietary preferences.

How much Beef and broccoli can I eat per day?

A recommended portion is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet. This serving size allows you to enjoy the benefits without exceeding dietary recommendations for protein and fat intake.

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