Including entrees like Chinese shrimp and broccoli can be a delicious way for you to increase both your seafood and vegetable intake. Both main ingredients offer essential nutrients, vitamins and minerals and are low in calories.
However, depending on the recipe, some versions of Chinese shrimp and broccoli can be high in sodium. Heavy sauces and accompaniments can mask the flavors and add fat and calories.
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Knowing the nutrition information for different versions of the dish can help you determine how Chinese shrimp and broccoli can fit into your diet.
Nutrition and Calories in Chinese Shrimp and Broccoli
Calories can vary significantly in a serving of Chinese shrimp and broccoli. A 2-cup serving of Chinese shrimp and broccoli without rice contains:
- 165 calories
- 17 g fat
- 800 mg sodium
- 14 g carbs
- 5 g fiber
- 2 g sugar
- 12 g protein
To save a significant number of calories, you can make your own shrimp and broccoli at home. Steamed shrimp and broccoli calories will be fewer than that in fried shrimp and broccoli. Whether eating out or at home, Chinese shrimp and broccoli makes for a healthy choice if you avoid the caloric sauces that often come with it.
Sauces and refined grain products add the majority of calories to shrimp and broccoli dishes. For example, the Eating Well recipe features a low-calorie sauce made of clam juice or chicken broth and simple spices, and it also contains more broccoli while another recipe from Damn Delicious has a bit more calories as it calls for oyster sauce.
The shrimp in the Chinese shrimp and broccoli accounts for its high cholesterol content. But the seafood is a lean protein: There are 101 calories in shrimp and 1.3 grams of carbs in shrimp per 3-ounce cooked serving, per the USDA.
It's not too tough to add health value to a shrimp and broccoli recipe when you're making it at a home — just add extra vegetables or skip a sugary sauce.
Serve the dish with brown rice or whole-wheat pasta instead of a refined product. Finally, keep serving sizes small so that you can keep calorie and fat counts in check even if you do enjoy a richer version of the dish.
At restaurants, request nutritional information about the food on the menu or call ahead to ask.