Beef and broccoli: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic Chinese-American stir-fry, Beef and Broccoli features tender slices of beef and crisp-tender broccoli florets, all coated in a savory, slightly sweet ginger-garlic soy sauce. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 1 lb beef flank steak, thinly sliced against the grain - 1 tbsp cornstarch - 1 tbsp soy sauce - 2 tbsp vegetable oil - 4 cups broccoli florets - 2 cloves garlic, minced - 1 tbsp fresh ginger, grated - For the Sauce: - 1/2 cup beef broth - 1/4 cup soy sauce - 1 tbsp oyster sauce (optional) - 1 tbsp brown sugar - 1 tsp sesame oil - 1 tbsp cornstarch mixed with 2 tbsp water Instructions: 1. In a bowl, toss beef slices with 1 tbsp cornstarch and 1 tbsp soy sauce. Set aside for 15 minutes. 2. In a separate bowl, whisk together all sauce ingredients (beef broth, soy sauce, oyster sauce, brown sugar, sesame oil, cornstarch slurry). Set aside. 3. Heat 1 tbsp vegetable oil in a large wok or skillet over high heat. Add beef in batches and stir-fry quickly until browned. Remove and set aside. 4. Add remaining 1 tbsp vegetable oil to the wok. Add broccoli florets and stir-fry for 3-5 minutes until tender-crisp. Add garlic and ginger, stir-fry for 30 seconds until fragrant. 5. Return beef to the wok. Pour the sauce over everything. Toss constantly for 2-3 minutes until the sauce thickens and coats all ingredients. Serve immediately, often with rice.
Per 100g reference serving, Beef and broccoli provides 160 kcal of energy, 10.4g protein (26% of calories), 5.09g total carbohydrates (13% of calories, including 1.3g dietary fiber and 1.23g sugars), and 10.6g total fat (61% of calories).
Vitamins Profile in Beef and broccoli (Per 100g)
Track how Beef and broccoli contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 40 mg | 44.4% DV |
| Vitamin B12 (Cobalamin) | 0.65 µg | 27.1% DV |
| Vitamin A (RAE) | 4 µg | 0.4% DV |
| Vitamin E (Alpha-Tocopherol) | 1.8 mg | 12% DV |
| Vitamin K (Phylloquinone) | 61.4 µg | 51.2% DV |
| Vitamin B1 (Thiamin) | 0.06 mg | 5% DV |
| Vitamin B2 (Riboflavin) | 0.127 mg | 9.8% DV |
| Vitamin B3 (Niacin) | 2.09 mg | 13% DV |
| Vitamin B6 (Pyridoxine) | 0.225 mg | 13.2% DV |
| Total Folate (Vitamin B9) | 34 µg | 8.5% DV |
| Folate (Dietary Folate Equivalents) | 34 µg | 8.5% DV |
| Natural Food Folate | 34 µg | 8.5% DV |
| Choline | 42.9 mg | 7.8% DV |
| Beta-Carotene | 43 µg | 1.2% DV |
| Lutein + Zeaxanthin | 345 µg | 3.5% DV |
Minerals & Electrolytes in Beef and broccoli (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.23 mg | 6.8% DV |
| Calcium (Ca) | 33 mg | 2.5% DV |
| Magnesium (Mg) | 24 mg | 5.7% DV |
| Potassium (K) | 300 mg | 6.4% DV |
| Zinc (Zn) | 2.4 mg | 21.8% DV |
| Selenium (Se) | 10.4 µg | 18.9% DV |
| Phosphorus (P) | 118 mg | 9.4% DV |
| Copper (Cu) | 0.071 mg | 7.9% DV |
| Sodium (Na) | 440 mg | 19.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.389 g | 24.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.97 g | 21.2% DV |
| Monounsaturated Fat (MUFA) | 4.42 g | 14.7% DV |
| Polyunsaturated Fat (PUFA) | 3.37 g | 16.9% DV |
| Saturated Fat (SFA) | 1.88 g | 9.4% DV |
| Dietary Cholesterol | 25 mg | 8.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Beef and broccoli contains 160 calories (kcal), 10.4g of protein, 5.09g of carbohydrates (1.3g fiber, 1.23g total sugars), and 10.6g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef and broccoli has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 2.12 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef and broccoli: Soybeans, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beef and broccoli by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.