Beef and Broccoli Calories and Macros — Nutrition Facts per 1 cup (180g)
Beef and Broccoli: 288 cal, 18.7g protein, 9.2g carbs, 19.1g fat per 1 cup (180g). Full nutrition breakdown, how beef and broccoli fits common goals, and the fastest way to track it.
A serving of beef and broccoli — 1 cup (180g) — comes to 288 calories, with 18.7g of protein, 9.2g of carbs, and 19.1g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.
Beef and Broccoli nutrition facts
| Nutrient | Per 1 cup (180g) | % Daily Value* |
|---|---|---|
| Calories | 288 kcal | 14% |
| Protein | 18.7 g | 37% |
| Carbohydrates | 9.2 g | 3% |
| Fat | 19.1 g | 24% |
| Saturated fat | 3.4 g | 17% |
| Fiber | 2.3 g | 8% |
| Sugar | 2.2 g | — |
| Sodium | 792 mg | 34% |
| Cholesterol | 45 mg | 15% |
| Potassium | 540 mg | 11% |
| Calcium | 59 mg | 5% |
| Iron | 2.2 mg | 12% |
| Vitamin C | 72 mg | 80% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
Leaner than the fried takeout options since the beef is stir-fried, not breaded. Most of the calories come from the oil and sauce.
How does beef and broccoli fit your goals?
Most of the calories in beef and broccoli come from fat (19.1g per 1 cup (180g)), which makes it calorie-dense — easy to under-portion if you're eyeballing. Dietary fat is essential for hormone production and absorbing fat-soluble vitamins, but at 9 calories per gram it's also the macro most people accidentally over-consume when they stop weighing portions.
Diet-wise, beef and broccoli fits low-carb eating patterns.
Micronutrients worth noting
Beyond the macros, beef and broccoli pulls real weight on potassium (11% DV), iron (12% DV), and vitamin C (80% DV) per 1 cup (180g) — the kind of micronutrient density that calorie counts alone don't show. Worth flagging on the other side of the ledger: a serving carries 34% of the daily sodium limit, which matters if you eat it often.
How beef and broccoli compares to other meals & dishes
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beef and Broccoli | 160 | 10.4g | 5.1g | 10.6g |
| Omelette | 182 | 11.6g | 0.9g | 14.6g |
| Tuna Salad | 194 | 10.1g | 2.9g | 15.8g |
| Scrambled Eggs | 185 | 11.6g | 0.9g | 15g |
Tracking beef and broccoli in Bento Bunny
Logging foods like beef and broccoli manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For beef and broccoli specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.
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Beef and Broccoli calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (180g) | 288 | 18.7g | 9.2g | 19.1g |
| 100g | 160 | 10.4g | 5.1g | 10.6g |
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