Broccoli is known as a cruciferous vegetable which has no shortage of nutritional benefits by itself. Substances in broccoli known as phytochemicals help reduce the risk for conditions like cancer, diabetes and even heart disease, according to Mayo Clinic. When combined with shrimp in a stir-fry, the overall nutrient value of this dish offers additional benefits, but there are also some caveats.
One cup of shrimp and broccoli stir fry providess about 220 calories, derived from protein, carbohydrates and fat. One gram of carbs or protein each contains 4 calories. However, 1 gram of fat contains 9 calories and because shrimp and broccoli stir-fry is commonly prepared in some form of oil, it has a relatively high fat content. One cup of stir-fry contains almost 7 grams of fat, most of it healthy unsaturated fat. There is no trans fat and less than 1 gram of saturated fat, the two fats that you need to be concerned with if you're watching cholesterol. The American Heart Association recommends that you keep your intake of saturated fat to no more than 7 percent of your daily calories, and your intake of trans fat to less than 1 percent.
Shrimp and broccoli stir-fry is a protein-rich dish. One cup accounts for just over 26 grams of protein, most of it coming from the shrimp. Animal proteins and foods that derive from them tend to contain high amounts of protein. The recommended daily intake of this macronutrient varies depending on your gender. Women 19 to 70 years old require 46 grams a day, and men in this age group should get at least 56 grams a day.
The carb content in shrimp and broccoli stir-fry is low compared to other Asian cuisine as long as you don't add noodles, which are high in carbs. A 1-cup serving contains only about 12 grams of carbs. Both women and men should try to get 45 to 65 percent of their daily calories from carbohydrates, which give you energy and help fuel the brain.
One cup of shrimp and broccoli stir-fry has just under 3 grams of dietary fiber. This mainly comes from the broccoli and any additional vegetables that might be added. Fiber is a non-digestible substance noted for its positive effects on cholesterol levels and colon health. The Harvard School of Public Health recommends that women get at least 20 grams daily and men get at least 30 grams.
The recommended daily intake for cholesterol is no more than 300 milligrams. One cup of shrimp and broccoli stir fry accounts for 172 milligrams, most of which comes from shrimp, which is naturally high in cholesterol.
Shrimp and broccoli stir-fry is moderately high in sodium content. A 1-cup serving contains just over 450 milligrams of sodium, which is about 20 percent of the recommended daily allowance. You can reduce the sodium content by using a minimal amount of soy sauce or switching to a low-sodium version.
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