🧪 Nutrition Facts
- Calories 288.7
- Total Fat 7.0 g
- Saturated Fat 1.5 g
- Cholesterol 34.0 mg
- Sodium 950.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 38.0 g
- Dietary Fiber 2.0 g
- Sugars 3.0 g
- Protein 16.0 g
- Vitamin A 200.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 24.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 39.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 288.7 calories per serving (1 Serving (283.0g)), Beef & Broccoli with White Rice is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 38.0g per serving (54.5% of calories). One thing to note: a single serving contains 950.9mg of sodium (41% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Cooked Rice (water, Rice [enriched Long Grain Parboiled Rice, Iron [ferric Orthophosphate], Niacin, Thiamin {thiamin Mononitrate}, and Folic Acid], Salt), Water, Broccoli, Beef and Starch Steak Strips (beef, Water Less than 2% Corn Starch, Salt, Natural Flavor, Spice), Oyster Flavored Sauce (water, Sugar, Salt, Oyster Extractives, Monosodium Glutamate as a Flavor Enhancer, Modified Corn Starch, Wheat Flour, Caramel Color), Soy Sauce (water, Soybeans, Wheat, Salt, Alcohol [to Preserve Freshness]), Modified Food Starch, Canola Oil, Sugar, Sherry Wine, Salt, Garlic, Onion Powder, Spices.
🔬 Ingredient Analysis
Artificial Colours: Caramel Color
Emulsifiers / Stabilisers: Modified Food Starch, Modified Corn Starch
Flavour Enhancers: Monosodium Glutamate
Fortification / Enrichment Agents: Ferric Orthophosphate, Niacin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Beef & Broccoli with White Rice — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Beef & Broccoli with White Rice contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 288.7 kcal | 14.4% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 1.5 g | 7% |
| Cholesterol | 34.0 mg | 11% |
| Sodium | 950.9 mg | 41% ⚠️ |
| Total Carbohydrate | 38.0 g | 14% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 3.0 g | 6% |
| Protein | 16.0 g | 32% ✅ |
| Vitamin A | 200.9 IU | 4% |
| Vitamin C | 24.1 mg | 27% ✅ |
| Calcium | 39.6 mg | 3% |
| Iron | 1.8 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Beef & Broccoli with White Rice accounts for 14.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 54.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 288.7 calories in Beef & Broccoli with White Rice? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.8 min |
| Walking: 17 minutes per mile | 49.8 min |
| Cycling (Low Intensity) | 31.6 min |
| HIIT | 26.7 min |
| Chopping Wood | 44.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Beef & Broccoli with White Rice
Is Beef & Broccoli with White Rice good for weight loss?
This dish is moderate for weight loss at around 289 calories per serving, with a decent protein content of 16g that can help keep you satisfied. However, the sodium level at 951mg is quite high—nearly 40% of the daily limit—which may promote water retention and isn't ideal if you're watching your intake closely.
Is Beef & Broccoli with White Rice good for muscle building?
With 16g of protein per serving, this meal provides a meaningful amount to support muscle recovery and growth, especially when paired with resistance training. The carbohydrates (38g) also help replenish energy stores after workouts, making it a reasonably balanced choice for muscle-building goals.
Is Beef & Broccoli with White Rice good post-workout fuel?
This is a solid post-workout option with its combination of 16g protein for recovery and 38g carbs to replenish glycogen stores. The meal provides a balanced macro profile to support muscle repair after exercise, though the high sodium might require you to drink extra water.
Is Beef & Broccoli with White Rice good fuel for endurance activities?
For endurance activities, the 38g of carbohydrates make this a reasonable choice for fueling before or after longer efforts like running or cycling. Just be aware that the high sodium and oyster sauce-based seasoning might be heavy for some athletes' stomachs during intense activity.
What should I watch out for with Beef & Broccoli with White Rice?
The sodium content at 951mg per serving is the main concern here—that's a significant portion of your daily allowance in one meal. The oyster sauce and soy sauce are the primary culprits, so if you're sensitive to sodium or managing blood pressure, you may want to request a lower-sodium version or balance it with lower-sodium meals throughout the day.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
