Calories in Beef and broccoli
Generic food Meals and Dishes
Beef and broccoli contains 160 kcal per 100 g. A typical serving of 1 cup (217 g) provides about 347 kcal.
Roughly 61% of its calories come from fat, with 26% from protein and 13% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in stir-fry and soy-based sauce mixtures on FoodFactly, where the median is 144 kcal per 100 g across 70 foods.
100 g provides 51% of the Daily Value for Vitamin K, 44% of the Daily Value for Vitamin C and 27% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 160 kcal | |
| Total fat C | 10.6 g | 14% |
| Saturated fat C | 1.9 g | 9% |
| Cholesterol C | 25 mg | 8% |
| Sodium C | 440 mg | 19% |
| Total carbohydrates C | 5.1 g | 2% |
| Dietary fiber C | 1.3 g | 5% |
| Total sugars C | 1.2 g | |
| Protein C | 10.4 g | 21% |
| Vitamin A C | 4 µg | 0.4% |
| Vitamin C C | 40 mg | 44% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.8 mg | 12% |
| Vitamin K C | 61.4 µg | 51% |
| Thiamin (B1) C | 0.06 mg | 5% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 2.1 mg | 13% |
| Vitamin B6 C | 0.23 mg | 13% |
| Folate (B9) C | 34 µg | 9% |
| Vitamin B12 C | 0.65 µg | 27% |
| Choline C | 42.9 mg | 8% |
| Calcium C | 33 mg | 3% |
| Iron C | 1.2 mg | 7% |
| Magnesium C | 24 mg | 6% |
| Phosphorus C | 118 mg | 9% |
| Potassium C | 300 mg | 6% |
| Zinc C | 2.4 mg | 22% |
| Copper C | 0.071 mg | 8% |
| Selenium C | 10.4 µg | 19% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 26%
- Carbohydrates 13%
- Fat 61%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Fiber1.3 gin the top quarter of stir-fry and soy-based sauce mixtures (median 1 g)
- Sugars1.2 gin the lowest quarter of stir-fry and soy-based sauce mixtures (median 1.6 g)
- Fat10.6 gin the top quarter of stir-fry and soy-based sauce mixtures (median 8 g)
- Saturated fat1.9 gabove the median for stir-fry and soy-based sauce mixtures (median 1.7 g)
- Sodium440 mgin the top quarter of stir-fry and soy-based sauce mixtures (median 274 mg)
- Protein per 100 kcal6.5 gprotein density, useful for comparing foods with different calorie levels
- Water72 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.4 g |
|---|---|
| Polyunsaturated fat C | 3.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.056 g |
| SFA 16:0 C | 1.3 g |
| SFA 18:0 C | 0.49 g |
| MUFA 18:1 C | 4.3 g |
| PUFA 18:3 C | 0.39 g |
| PUFA 20:4 C | 0.01 g |
| MUFA 16:1 C | 0.1 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.059 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.004 g |
Carotenoids (6)
| Beta-carotene C | 43 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 345 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 72 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 34 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Moo Shu pork, without Chinese pancake | 153 | 10.4 g | 4 g | 10.7 g |
| Lobster with sauce, Puerto Rican style | 154 | 10.8 g | 3.9 g | 10.6 g |
| Antipasto with ham, fish, cheese, vegetables | 158 | 11.6 g | 3.8 g | 10.7 g |
| Beef stroganoff | 150 | 10.1 g | 6.2 g | 9.3 g |
| Pork and vegetables excluding carrots, broccoli, and dark- green leafy; no potatoes, soy-based sauce | 149 | 11.4 g | 4.3 g | 9.4 g |
| Pork and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, soy-based sauce | 145 | 11 g | 4.7 g | 9 g |
| Octopus salad, Puerto Rican style | 170 | 9.7 g | 5.6 g | 12 g |
| Chicken fricassee, Puerto Rican style | 172 | 12.1 g | 7.2 g | 10.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in beef and broccoli?
100 g of beef and broccoli has 160 kcal. 1 cup (217 g): about 347 kcal.
Is beef and broccoli high in protein?
Beef and broccoli contains 10.4 g of protein per 100 g (21% of the 50 g Daily Value), or 22.6 g in 1 cup (217 g). About 26% of its calories come from protein.
How many carbs are in beef and broccoli?
Beef and broccoli has 5.1 g of total carbohydrates per 100 g, including 1.3 g of fiber and 1.2 g of sugars.
How much fat is in beef and broccoli?
Beef and broccoli contains 10.6 g of fat per 100 g, of which 1.9 g is saturated (9% of the Daily Value).
What vitamins and minerals does beef and broccoli contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (51% DV), Vitamin C (44% DV), Vitamin B12 (27% DV), zinc (22% DV) and selenium (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in beef and broccoli?
100 g contains 440 mg of sodium, 19% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706738. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.