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Is shrimp and broccoli Chinese food healthy?


Chinese food often gets a bad reputation as being greasy and loaded with calories. However, that is a broad generalization and there are many healthy Chinese food options to choose from. Shrimp and broccoli is a popular Chinese takeout dish that can be a nutritious choice when prepared properly. In this article, we will look at the nutritional benefits and drawbacks of shrimp and broccoli Chinese food to help you determine if it fits into a healthy diet.

Is shrimp healthy?

Shrimp is a type of shellfish that is low in calories and high in certain nutrients. A 3 ounce serving of cooked shrimp provides:

  • Calories: 84
  • Protein: 18 grams
  • Fat: 1 gram
  • Carbs: 0 grams

Shrimp is high in protein, providing over 35% of the Daily Value in a 3 ounce serving. Protein helps you feel full and satisfied after eating, promotes muscle growth and maintenance, and regulates metabolic processes.

Shrimp is also a good source of selenium and vitamin B12. Selenium is an antioxidant that supports immune function and thyroid health. Vitamin B12 is important for red blood cell formation and DNA production.

The low calorie and fat content make shrimp a diet-friendly food. It provides lots of nutrition without weighing down your meal.

Additionally, shrimp contains omega-3 fatty acids. Omega-3s are anti-inflammatory and support heart health.

So nutritionally speaking, shrimp is an excellent source of protein, vitamins, minerals, and healthy fats. It makes a smart addition to a balanced diet.

Is broccoli healthy?

Broccoli is one of the healthiest vegetables you can eat. One cup of cooked broccoli (about 91g) provides:

  • Calories: 31
  • Fiber: 2.4g
  • Vitamin C: 81% DV
  • Vitamin K: 92% DV
  • Folate: 14% DV
  • Potassium: 8% DV

Broccoli boasts an impressive nutrient profile. It is high in vitamin C, an antioxidant that supports immune function and iron absorption.

Additionally, broccoli provides vitamin K, folate, and potassium. Vitamin K promotes proper blood clotting. Folate is important for cell growth and prevention of birth defects. Potassium supports fluid balance, nerve signaling, and muscle contractions.

Cruciferous vegetables like broccoli contain antioxidants like sulforaphane and indoles. Research shows these compounds may protect against certain cancers.

Furthermore, the fiber in broccoli helps regulate the digestive system. It feeds the good bacteria in your gut microbiome and promotes bowel regularity.

In summary, broccoli contains a powerhouse of vitamins, minerals, fiber, antioxidants, and anti-inflammatory compounds. Including it in your diet provides a big nutritional boost.

Nutritional content of shrimp and broccoli

Now that we’ve looked at shrimp and broccoli separately, let’s analyze the nutrition you get when combining the two in a Chinese food dish:

In a 1 cup serving of shrimp and broccoli:

  • Calories: 152
  • Protein: 21 grams
  • Fiber: 3 grams
  • Vitamin C: 81% DV
  • Vitamin K: 92% DV
  • Folate: 14% DV
  • Potassium: 11% DV
  • Selenium: 51% DV
  • Vitamin B12: 21% DV

Shrimp and broccoli together give you a hefty serving of protein, vitamins, minerals, and fiber without too many calories. This combo makes a nutritious addition to your plate.

Are there any drawbacks?

Shrimp and broccoli Chinese food can be a healthy choice, but there are some potential drawbacks to consider:

  • High sodium – Many Chinese restaurants load up on soy sauce, oyster sauce, salt, and other high sodium ingredients. Too much sodium can increase blood pressure.
  • Cooking methods – Frying in lots of oil adds extra calories and fat. Look for shrimp and broccoli that is steamed or stir-fried with minimal oil.
  • Allergies – Some people are allergic to shrimp and shellfish.
  • Contaminants – There is the potential for mercury or other pollutants getting concentrated in seafood through bioaccumulation. Choosing wild caught or sustainably farmed shrimp reduces this risk.

As long as you are mindful of sodium content, cooking methods, and potential allergies or food sensitivities, shrimp and broccoli Chinese food can be a nutritious choice.

Tips for ordering healthier shrimp and broccoli

Here are some tips to order a healthier shrimp and broccoli dish at a Chinese restaurant:

  • Request it steamed – Steaming is a low calorie cooking method that retains more nutrients.
  • Ask for sauce on the side – Then you control how much you use.
  • Substitute brown rice – Tan or brown rice gives you more fiber and nutrients than white rice.
  • Double up on veggies – Add extra broccoli, snap peas, bell peppers or other veggie sides.
  • Watch the salt – Request no added salt and go easy on soy sauce.
  • Balance your meal – Pair with a side salad to add extra nutrients.

Making smart substitutions and sides can help maximize the nutrition in your shrimp and broccoli meal.

Healthy shrimp and broccoli recipe

Here is a healthy recipe for shrimp and broccoli you can easily make at home:

Ingredients

  • 1 lb shrimp, peeled and deveined
  • 3 cups broccoli florets
  • 1 tbsp avocado oil
  • 3 cloves garlic, minced
  • 1/4 cup chicken or vegetable broth
  • 2 tbsp low sodium soy sauce
  • 1 tsp sesame oil
  • 1/4 tsp red pepper flakes

Instructions

  1. Heat the avocado oil in a large skillet over medium heat.
  2. Add the garlic and cook for 1 minute until fragrant.
  3. Add the shrimp and cook for 3 minutes, stirring occasionally.
  4. Add the broccoli and broth. Cook for 4-5 minutes until broccoli is tender.
  5. Remove from heat and stir in soy sauce, sesame oil, and red pepper flakes.
  6. Serve warm and enjoy!

This quick stir-fry gives you all the flavor of shrimp and broccoli Chinese food in a fresh, homemade meal. Serve it with cauliflower rice or quinoa instead of white rice for a healthy, low carb option.

Conclusion

Shrimp and broccoli can be a nutritious combination that provides protein, vitamins, minerals, antioxidants, and fiber without too many calories. Ordering it steamed or stir-fried with minimal added sodium and oil, and pairing it with healthy sides can make this a smart menu option when eating Chinese food. Balance and moderation is key – shrimp and broccoli makes for a delicious part of an overall healthy diet.