Chinese food is well loved for its flavorful sauces and variety of ingredients like shrimp, chicken, beef and broccoli. However, many people wonder just how many calories are in popular Chinese food dishes made with shrimp and broccoli.
Quick Answer
The number of calories in shrimp and broccoli Chinese food can vary greatly depending on the specific ingredients, cooking methods and portion sizes. However, a typical serving of shrimp and broccoli with rice contains around 500-800 calories.
How Many Calories Are in Shrimp?
Shrimp is a low calorie protein that contains approximately 100 calories per 3-4 oz serving. Here’s a breakdown of the calories and macronutrients in 3 oz of cooked shrimp:
| Amount | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 3 oz (85g) | 99 | 21g | 1g | 0g |
Shrimp provide lots of protein without too many extra calories. They are naturally low in fat, with around 1 gram of fat per serving. They also contain zero carbs.
How Many Calories Are in Broccoli?
Broccoli is a nutrient-dense, low-calorie vegetable. Here are the calories and nutrients in 1 cup of chopped raw broccoli (about 91g):
| Amount | Calories | Fiber | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 1 cup chopped (91g) | 31 | 2.4g | 2.6g | 0.3g | 6g |
One cup of raw broccoli contains only 31 calories, along with 2.4g of fiber. It has high amounts of vitamin C, vitamin K, folate and manganese as well.
Calories in Shrimp and Broccoli Chinese Food Dishes
When combined together in a Chinese food entree, shrimp and broccoli with rice can have around 500-800 calories per serving. But the exact amount depends on:
- Breading – Battered fried shrimp can add more calories than plain steamed or grilled shrimp.
- Sauces – Sauces like oyster sauce, sweet and sour sauce and gravies can range from 50-500 calories per serving depending on amount.
- Cooking oil – Dishes like shrimp and broccoli stir fry use oil for cooking, which adds about 120 calories per tablespoon.
- Rice – A cup of steamed white rice has around 200 calories.
- Portion size – Larger servings means more calories.
To get an accurate calorie count, check the nutrition information from your favorite Chinese restaurant. Nutrition info may also be listed for packaged shrimp and broccoli frozen meals.
Shrimp and Broccoli with Rice (1 Serving)
| Food | Calories |
|---|---|
| 3 oz shrimp | 99 |
| 1 cup broccoli | 31 |
| 1 cup rice | 200 |
| Total Calories | 330 |
A typical single serving of shrimp with broccoli and rice contains around 330 calories just for the core ingredients without any sauces or oils added for cooking.
Shrimp and Broccoli with Rice (1 Serving with Sauce and Oil)
| Food | Calories |
|---|---|
| 3 oz shrimp | 99 |
| 1 cup broccoli | 31 |
| 1 cup rice | 200 |
| 2 tbsp brown sauce | 60 |
| 1 tbsp cooking oil | 120 |
| Total Calories | 510 |
By adding just 2 tbsp of brown sauce and 1 tbsp of cooking oil, the calories increase to 510 calories per serving.
Ways to Make Shrimp and Broccoli Healthier
Here are some easy ways to reduce the calories and increase the nutrition in shrimp and broccoli dishes:
- Choose steamed, grilled or boiled shrimp instead of fried shrimp.
- Increase the amount of veggies like broccoli – they add nutrients without many extra calories.
- Ask for sauce on the side and use a small amount.
- Skip the rice or fried rice and double up on the broccoli instead.
- Request dishes made with less oil and salt.
- Avoid cream-based sauces like alfredo or creamy garlic sauce.
- Order a side salad instead of rice to increase fiber and nutrients without the refined carbs.
Making simple modifications can reduce the calories, refined carbs, sugar and sodium to make shrimp and broccoli one of the healthier Chinese food choices.
The Health Benefits of Shrimp and Broccoli
Shrimp and broccoli provide an array of important vitamins, minerals and antioxidants to support health when enjoyed as part of a balanced diet. Here are some of the top nutrients you get from this combo:
Shrimp Nutrients and Benefits
- Protein – High quality protein helps build muscle, repair tissues and support metabolism.
- Selenium – An essential mineral that acts as an antioxidant to protect cells from damage.
- Vitamin B12 – Needed to produce red blood cells and support neurological function.
- Zinc – Supports immune health and wound healing.
- Iron – Carries oxygen throughout the body and assists with energy production.
Broccoli Nutrients and Benefits
- Vitamin C – Powerful antioxidant that supports immune function and iron absorption.
- Vitamin K – Important for blood clotting and bone health.
- Folate – Needed for DNA synthesis and red blood cell formation.
- Fiber – Promotes regularity, gut health and heart health.
- Potassium – Helps control blood pressure.
Together, shrimp and broccoli provide a nutritional powerhouse in one delicious dish!
Searching for Low Calorie Chinese Takeout Options
If you enjoy takeout or eating out at Chinese restaurants, look for menu items that combine lean protein and lots of vegetables over fried items and heavy sauces. Some good options include:
- Steamed or grilled chicken and broccoli
- Stir fried veggie dishes
- Hot pot with fish, shrimp, lean meat and veggies
- Dishes marked as “light” or “healthy”
- Soups with wontons or broth-based rather than cream-based
You can also ask your server for recommendations on lighter menu items or ways to adjust a dish, like cooking with less oil. This makes it easier to enjoy the flavors you love without overloading on calories.
Should You Eat Shrimp and Broccoli Every Day?
Shrimp and broccoli can be enjoyed as part of a healthy diet. However, there are some considerations if planning to eat it daily or frequently:
- Mercury in seafood – Shrimp have low mercury levels, but eating seafood daily raises concerns, especially for children and pregnant women.
- Allergies – Some people are allergic to shrimp or cruciferous vegetables like broccoli.
- Nutrient balance – For optimal nutrition, its important to eat a variety of healthy foods like vegetables, fruits, whole grains, plant proteins rather than just one or two foods all the time.
- Sodium – Eating broccoli is fine daily, but high sodium sauces or cooking methods if dining out often can be unhealthy.
- Cost – Shrimp is one of the more expensive proteins, so daily shrimp meals could get costly.
Enjoying shrimp and broccoli several times a week as part of a balanced diet is likely fine for most people. But its best to vary your protein and veggie choices as well.
Simple and Healthy Shrimp and Broccoli Recipes
To control ingredients and cook shrimp and broccoli in a healthy way, try these easy homemade recipes:
Broccoli and Shrimp Stir Fry
Quick stir fry using reduced sodium soy sauce and minimal oil for a fast weeknight meal.
Ingredients:
- 1 lb shrimp, peeled and deveined
- 3 cups broccoli florets
- 1 tbsp vegetable or peanut oil
- 2 cloves garlic, minced
- 1/4 cup reduced sodium soy sauce
- 1/4 tsp red pepper flakes
Directions:
- Heat oil in a skillet or wok over medium-high heat.
- Add garlic and red pepper flakes and cook for 1 minute.
- Add broccoli and stir fry for 3-4 minutes until bright green.
- Add shrimp and soy sauce. Cook, stirring frequently for 3-4 minutes until shrimp are pink.
- Serve over brown rice or cauliflower rice if desired.
Baked Shrimp and Broccoli Zucchini Noodles
A lighter, veggie-packed take using zucchini noodles instead of grains.
Ingredients:
- 1 lb shrimp, peeled and deveined
- 3 medium zucchinis, spiralized into noodles
- 3 cups broccoli florets
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1/4 cup lemon juice
- 1 tsp Italian seasoning
- Salt and pepper to taste
Directions:
- Preheat oven to 425°F.
- Toss shrimp, zucchini noodles, broccoli, garlic, olive oil, lemon juice and Italian seasoning on a baking sheet.
- Season with salt and pepper.
- Bake 15 minutes until shrimp are pink.
- Serve warm.
Is Shrimp and Broccoli Keto or Paleo Friendly?
Both shrimp and broccoli are encouraged on low carb, ketogenic and paleo diets:
Keto
- Shrimp – Contains 0 net carbs so its keto approved.
- Broccoli – Low carb at 6g net carbs per cup cooked.
Avoid breaded shrimp, rice or high carb sauces if following a keto diet. But plain shrimp and broccoli by itself is very low carb.
Paleo
- Shrimp – Allowed as a lean protein source.
- Broccoli – Recommended non-starchy vegetable.
For paleo, avoid breading or thickening sauces with cornstarch or MSG. But shrimp and broccoli together make a perfect combo for paleo and primal diets when prepared simply.
Shrimp and Broccoli Meal Prep Ideas
Planning ahead can help ensure you have ready-to-eat shrimp and broccoli meals available for lunch or dinner on busy days. Here are some meal prep ideas:
- Make a big batch of shrimp and broccoli stir fry to eat throughout the week. Store in individual containers.
- Roast broccoli and shrimp sheet pan meals using healthy fats and spices. Store in the fridge.
- Prepare several freezer bags with pre-portioned shrimp and broccoli to pull out and sauté or air fry as needed.
- Cook once, eat twice by repurposing leftovers. Use in salads, soup or light pasta dishes later in the week.
Meal prepping a few times per week helps streamline healthy eating, saving time and money too.
Common Questions
Is shrimp and broccoli healthy?
Yes, shrimp and broccoli can be a very healthy food choice when prepared using healthy cooking methods. Shrimp provides lean protein, while broccoli offers nutrients like vitamins C, K and A, folate and potassium. This combo is low carb and paleo friendly as well.
Is shrimp and broccoli Keto approved?
Shrimp and broccoli on their own are keto approved foods since shrimp contains 0 net carbs and broccoli is low carb at 6g net carbs per cup cooked. Avoid breaded shrimp or pairing it with high carb sides like rice or noodles for a keto diet.
How many calories are in shrimp and broccoli without rice?
One serving of 3 oz shrimp (99 calories) plus 1 cup broccoli (31 calories) = 130 calories without rice or any additional sauces or oils.
Is shrimp high in cholesterol?
Shrimp does contain higher amounts of dietary cholesterol, with about 166 mg per 3 oz serving. However, dietary cholesterol has less of an impact on blood cholesterol levels than once believed. Shrimp are low in saturated fat, which is more strongly linked to higher cholesterol. Shrimp can be part of a healthy diet, but should be eaten in moderation.
Conclusion
Shrimp and broccoli can make a delicious and nutritious meal when prepared with care to limit excess calories, salt, carbs and oils. Aim for plain, steamed or baked shrimp paired with lots of bright, crunchy broccoli florets. Enjoy topping your shrimp and broccoli with a drizzle of sauce rather than drowning it. This dynamic duo eaten a few times a week provides protein, vitamins, minerals and antioxidants as part of a balanced diet.
