1 serving (200 grams) contains 250 calories, 25.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 5.9 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 588.2 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Broccoli and chicken stir-fry
Broccoli and chicken stir-fry is a popular dish in Asian cuisine, known for its simple preparation and nutrient-dense ingredients. This dish typically combines lean chicken breast, a rich source of protein, with broccoli, which is packed with vitamins, minerals, and fiber. Commonly seasoned with soy sauce, garlic, and ginger, it offers a harmonious balance of flavors and nutrients. Broccoli is low in calories but high in vitamin C, vitamin K, and antioxidants, while chicken provides essential amino acids and B vitamins. Together, they create a quick, healthful meal suitable for a variety of lifestyles when adjusted for specific dietary considerations.
Health Benefits
- Promotes muscle repair and maintenance due to the high protein content in chicken (31 grams of protein per 100 grams of chicken breast).
- Supports immune health with broccoli’s vitamin C, which provides about 89 mg per 100 grams, meeting 99% of the daily value.
- Boosts bone health as broccoli delivers vitamin K (102 mcg per 100 grams, covering 85% of daily recommended intake) and chicken includes phosphorus and other minerals.
- Supplies antioxidants from broccoli’s sulforaphane, which may reduce inflammation and oxidative stress.
- Aids digestion through broccoli’s dietary fiber content (2.6 grams per 100 grams), improving gut health.
Dietary Considerations
Selection and Storage
Store cooked stir-fry in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before consuming. To prevent sogginess, store the sauce separately if possible.
Common Questions About Broccoli and chicken stir-fry Nutrition
Is broccoli and chicken stir-fry high in protein?
Yes, broccoli and chicken stir-fry is a great source of protein due to the chicken. Depending on the portion, a single serving (about 1 cup) contains approximately 25-30 grams of protein from the chicken, along with small amounts of additional plant-based protein from the broccoli.
Can I eat broccoli and chicken stir-fry on a keto diet?
Yes, broccoli and chicken stir-fry is keto-friendly, as both ingredients are naturally low in carbs. Broccoli contains around 6 grams of carbs per cup (with 2.5 grams of fiber), and chicken is essentially carb-free. Just ensure any sauce used is low in sugar and carbs.
What are the health benefits of broccoli and chicken stir-fry?
This dish combines lean protein from chicken and nutrient-dense broccoli, making it a balanced and healthy meal. Broccoli provides high amounts of vitamin C, vitamin K, and fiber, while chicken offers essential amino acids for muscle maintenance and repair. It's also low in calories, typically ranging from 200-300 calories per serving, depending on portion size and sauce.
How much broccoli and chicken stir-fry should I eat per serving?
A standard serving size for broccoli and chicken stir-fry is about 1 to 1.5 cups. This typically includes 3-4 ounces of cooked chicken and around 1 cup of cooked broccoli or mixed vegetables. This portion is ideal for most adults, but adjust based on your energy and calorie needs.
How does broccoli and chicken stir-fry compare to beef and broccoli stir-fry?
Both are nutritious options, but broccoli and chicken stir-fry is leaner and lower in fat compared to beef and broccoli stir-fry. Chicken typically contains about 3 grams of fat per 4 ounces, whereas the same amount of beef can have 10-15 grams of fat, depending on the cut. If you’re aiming to reduce saturated fat intake, chicken may be the better choice.
