Stir-Fried Beef & Broccoli in Oyster Sauce
The worldwide favourite of anyone looking for a lean, healthy choice in Asian restaurants: tender slices of beef paired with green broccoli florets rich in antioxidants and an oyster sauce full of deep umami flavour.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An ideal lunch or dinner after training; broccoli fills you up with hardly any calories, and the beef gives you iron, zinc and vitamin B12.
Best preparation methods
Steam-sauté the broccoli for only 3 to 4 minutes so it stays crisp; overcooking destroys sulforaphane, its anti-inflammatory compound.
Important Nutritional Note
The glycemic load of this dish is close to zero; it is entirely safe for people with diabetes or heart disease and causes no rise in blood sugar or insulin release.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 175 kcal | 437.5 kcal |
| Protein | 21 g | 52.5 g |
| Carbohydrate | 6.5 g | 16.2 g |
| Available carbohydrate | 4.1 g | 10.2 g |
| Fat | 7.2 g | 18 g |
| Dietary fibre | 2.4 g | 6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 175 kcal per 100 g, ranking 16 of 31 in Asian dishes (lowest first).
Related foods from the same family:
Frequently asked questions
Does beef and broccoli help with weight loss?
Yes. It is one of the best fat-burning dishes thanks to its balance of high protein and broccoli fibre, which keeps you full for a long time with moderate calories (about 438 kcal per 250 g portion).
How does this dish affect insulin sensitivity?
Broccoli is rich in chromium, which improves the cells’ response to insulin, making the dish a first-class choice for people with metabolic syndrome and PCOS.
What is the nutritional value of a 250 g portion?
It contains 438 kcal, 52 g complete protein, 18 g fat and only 10 g available (net) carbohydrate.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.