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Beef and broccoli (بیف اور بروکلی) is about 340 calories per serving — one of the lightest full meals in the Pakistani-Chinese hub, and also one of the highest in protein. Unlike noodle and rice dishes where starch does most of the calorie work, here it’s the beef and the small amount of stir-fry oil that drive the energy count, while the broccoli adds volume, fibre and micronutrients for almost no calories at all.
Quick answer
- Calories: ~340 kcal per serving (homemade)
- Serves: 4 · Cook time: 30 min
- Region: Pakistani-Chinese · Tags: chinese, high-protein, dopehar (afternoon)
Calories in Beef & Broccoli: the count
~340 calories per serving. A serving is a quarter of a wok made with 600 g velveted beef flank or rump, 300 g broccoli florets, 3 tbsp oyster sauce, 2 tbsp soy, 2 tbsp oil and a sesame oil finish. The beef is the dominant ingredient by both weight and calories; the broccoli adds bulk for almost zero energy.
Where the calories in Beef & Broccoli come from
- The beef is the main source. 600 g of lean flank or rump across four servings is 150 g per plate — roughly 250 kcal from the meat itself, split between protein and the natural fat in the cut.
- The oil is the secondary lever. Two tablespoons of stir-fry oil across four servings adds about 60 kcal per plate. This is the number most people underestimate — a loose pour on a restaurant wok can easily double it.
- Oyster sauce adds sugars. Three tablespoons of oyster sauce across four servings contributes about 15 kcal each from its natural sugars and cornstarch thickener. A real contributor to flavour, a small one to calories.
- Broccoli is essentially free calories. 300 g of broccoli across four servings is less than 25 kcal per plate — mostly water and fibre. It is the best calorie-volume trade in the whole dish.
Beef & Broccoli: the homemade vs restaurant gap
Restaurant beef and broccoli in a Pakistani-Chinese context typically uses a heavier sauce, more oil to prevent sticking on a large wok, and a larger beef portion for a visually generous plate.
| Version | What changes | Calories per serving |
|---|---|---|
| Light homemade | 1 tbsp oil, lean rump | ~290 |
| Standard homemade (this recipe) | Flank, 2 tbsp oil, full oyster-soy sauce | ~340 |
| Restaurant / takeaway | More oil, heavier sauce, larger portion | ~420–500 |
| With steamed rice | Standard serving + 1 cup jasmine rice | ~590 |
| Chicken version (same sauce) | Breast instead of beef | ~280 |
Beef & Broccoli macros at a glance
Beef and broccoli is a protein-led dish with a genuinely low carbohydrate count — the carbs come mainly from the oyster sauce and cornflour slurry rather than any starchy base. It’s the dish in this hub with the best protein-to-calorie ratio.
How Beef & Broccoli fits a desi diet
At 340 kcal, this is a complete dopehar meal that pairs well with plain steamed rice (add ~190 kcal for a cup) and still comes in under 550 kcal for the full plate. The high protein and moderate fat make it satisfying without a heavy carbohydrate load — useful for anyone managing blood sugar or following a higher-protein eating plan. The iron and zinc in beef are also a nutritional bonus that chicken dishes don’t provide.
Beef & Broccoli: full macro breakdown
For a standard ~340-calorie serving (600 g beef + 300 g broccoli + sauce, across 4 servings, 2 tbsp oil):
| Macro | Approx. amount | % of calories |
|---|---|---|
| Protein | 30–34 g | ~40% |
| Carbohydrates | 14–18 g | ~20% |
| Fat | 14–16 g | ~40% |
| Fiber | 2–3 g | — |
Protein and fat split the energy almost evenly — the beef provides both. Carbohydrates are low because there’s no noodle or rice in the dish itself; the carb contribution comes only from the sauce and the cornflour. Fibre comes almost entirely from the broccoli, which is a modest amount for a Chinese stir-fry but more than most noodle dishes provide.
Tips for a lighter Beef & Broccoli
- Use 1 tbsp oil. A well-seasoned wok with one tablespoon of oil saves about 60 kcal per serving with very little difference in the final dish.
- Double the broccoli. Going from 300 g to 600 g broccoli across the batch adds less than 25 kcal per serving and makes a significantly more filling plate.
- Lean rump over flank. Rump is typically slightly leaner than flank; both are good choices, but if you’re watching fat content, rump edges it.
- Reduce oyster sauce. 2 tbsp instead of 3 cuts a small amount of sugar from the sauce without losing the characteristic flavour.
Frequently asked questions about Beef & Broccoli calories
Is beef and broccoli good for weight loss?
At 340 kcal with 30–34 g protein per serving, it’s one of the most diet-friendly dishes in the hub. Protein and the volume from broccoli both support satiety, and the low carbohydrate count makes it easier to fit within a calorie budget. Pair with vegetables rather than rice if you’re in a calorie deficit.
How many calories in restaurant beef and broccoli?
Expect 420–500 kcal for a typical restaurant plate. The difference is primarily oil — restaurant woks use far more than two tablespoons, and a larger beef portion adds to the count.
Is beef and broccoli high in protein?
Yes — around 30–34 g protein per serving makes it one of the highest-protein dishes in the Pakistani-Chinese hub. It compares favourably to most noodle dishes, which deliver less protein per calorie because starch dominates.
What is velveted beef and does it change the calorie count?
Velveting is a texture technique: cornflour, soy and a pinch of baking soda coat the beef before cooking. The cornflour adds approximately 5 kcal per serving — negligible on the calorie count, but significant on the texture of the final dish.
Related reading on Beef & Broccoli
- Beef and broccoli recipe — the full velveting method and step-by-step cook
- Calories in chilli chicken — another high-protein stir-fry in the hub
- Calories in chicken fried rice — if you’re pairing with rice, know the number
Get the exact calorie count for Beef & Broccoli
The oil measure and the beef weight per serving are the two things that move this number most in a home kitchen. RotiAI computes the exact kcal for your beef and broccoli, and Sehat Mode fits high-protein dopehar meals like this into a personalized halal meal plan.
