Hey there! I’ve been getting tons of questions about whether shrimp and broccoli is actually good for you. As someone who’s deeply passionate about nutrition and helping people make better food choices I’m super excited to break this down for you today. Let’s dive into everything you need to know about this popular dish!
The Quick Answer
Yes! Shrimp and broccoli is incredibly healthy when prepared properly. A typical serving provides about 165 calories, 12g of protein, and loads of essential nutrients. But there’s so much more to know about this dynamic duo!
Nutritional Breakdown: What’s Really in Your Bowl?
Here’s what you’ll get in a 2-cup serving of shrimp and broccoli (without rice)
- 165 calories
- 17g fat
- 14g carbs
- 5g fiber
- 2g sugar
- 12g protein
- 800mg sodium
Why Shrimp is a Nutritional Powerhouse
I love recommending shrimp to my clients! Here’s why it’s so amazing
- Protein-packed: 18g protein per 3oz serving
- Super low-cal: Only 84 calories per 3oz
- Rich in nutrients:
- 100% DV of vitamin B12
- 50% DV of selenium
- Packed with iodine
- Contains heart-healthy omega-3s
Broccoli: The Green Giant of Nutrition
Let me tell ya, broccoli isn’t just another boring veggie! Check out these benefits:
- Vitamin powerhouse:
- 130% DV of vitamin C per cup
- 100% DV of vitamin K
- 11% DV of folate
- Fiber-rich: 4g per cup
- Cancer-fighting compounds: Contains sulforaphane
- Eye health: Rich in lutein and zeaxanthin
My Go-To Healthy Recipe
Wanna make this dish super healthy? Here’s my fave recipe:
Ingredients:
- 18 large shrimp (thawed and deveined)
- 2 cups broccoli florets
- 3 cloves garlic
- 2 lemons
- 2 Tbsp olive oil
- 2 Tbsp honey
- 2 tsp cornstarch
- Feta cheese for topping
Quick Instructions:
- Mix garlic, lemon juice, olive oil, honey, and cornstarch
- Cook broccoli in olive oil (about 10 mins)
- Add shrimp, cook 2 mins
- Pour in sauce, simmer 2 mins
- Top with feta and enjoy!
Tips for Keeping It Healthy
Listen up! Here’s how to make sure your shrimp and broccoli stays nutritious:
- Skip heavy sauces
- Steam or stir-fry instead of deep-frying
- Watch the sodium (aim for under 2,300mg daily)
- Add extra veggies for more nutrients
- Choose brown rice or quinoa as your base
Common Concerns
“But What About Cholesterol?”
Don’t sweat it too much! While shrimp does contain cholesterol, dietary cholesterol isn’t as big a deal as we once thought. Most people can enjoy shrimp as part of a healthy diet.
“Is It Safe?”
Totally safe when cooked properly! Just make sure to cook shrimp until it’s pink and opaque (about 145°F).
The Bottom Line
I gotta tell ya – shrimp and broccoli is one of the healthiest combos you can eat! It’s low-cal, protein-rich, and packed with nutrients. Just watch those sauces and cooking methods, and you’re good to go!
Remember, the healthiest version is the one you’ll actually enjoy eating. So feel free to customize the seasonings and make it your own!
Want more healthy eating tips? Drop a comment below or check out my other articles. I’d love to hear how you make your shrimp and broccoli!
Would you like me to explain or break down any part of this article further?
Shrimp & Broccoli with Lemon
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A nourishing dinner doesn’t have to be complicated. In almost no time, you can create a fresh, flavorful meal packed with everything your body needs. This one-pan dish combines shrimp and broccoli, roasted with olive oil, lemon, and garlic. A satisfying, wholesome meal loaded with protein, fiber, antioxidants, and—most importantly—flavor! Quick to prepare and even quicker to clean up, it’s the perfect go-to for a busy weeknight.
Want more simple, healthy meal ideas? You’ll find plenty in the 10-Day Detox —my proven program to break free from cravings, reset your body, and feel your best—all in just 10 days.
- 1 pound large shrimp, peeled and deveined (frozen works too)
- 3 cups broccoli florets
- 1 lemon, juiced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
Preheat the oven to 425°F (220°C).
Arrange the shrimp and broccoli on a parchment-lined sheet pan.
Drizzle with olive oil, lemon juice, garlic powder, salt, and pepper.
Roast for 10-12 minutes, until the shrimp are pink and the broccoli is tender.
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BETTER THAN TAKEOUT – 15 Mins Shrimp and Broccoli Recipe
FAQ
Is shrimp and broccoli Chinese food healthy?
FAQs Is shrimp and broccoli healthy? Yes, shrimp and broccoli stir fry are healthy. It’s rich in protein from the shrimp, vitamins from the broccoli, and typically low in calories, especially when cooked with less oil and less starch. What is shrimp and broccoli sauce made of?
Are shrimp and broccoli good for weight loss?
Are shrimp and broccoli good to eat?
This One-Pot Garlicky Shrimp & Broccoli dish will have dinner on the table lickety-split—perfect for busy weeknights. Antioxidant-rich broccoli and red bell pepper become fork-tender and toothsome without becoming mushy. Protein-filled shrimp bring a taste of the sea, while garlic adds its classic spiciness.
How many calories are in shrimp and broccoli?
A serving of steamed shrimp and broccoli contains roughly 187 to 224 calories, depending on the preparation method and portion size.
Are Chinese shrimp & Broccoli healthy?
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.
Can you eat fried shrimp & broccoli at home?
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.
Are Chinese shrimp & Broccoli high in sodium?
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.
What are some healthy shrimp & Broccoli recipes?
If you are looking for more healthy shrimp and broccoli recipes, here are a few ideas: Shrimp Tacos (A reader favorite!) And, all of these healthy shrimp recipes too! Sheet pan shrimp and broccoli: it’s a no-brainer! These are my favorite sheet pans. I use them almost every single day! Mini whisk.
How many calories are in Chinese shrimp & Broccoli?
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. And note that this dish is often high in sodium.
Does shrimp & broccoli have brown sauce?
The original Shrimp and Broccoli is made with a white sauce with garlic, but the vast majority of people modified the order: “make it with brown sauce!” After making it a few times this past week, I can see why. Nobody can resist that richly-flavored dark brown sauce over their steamy white rice. How Do You Prepare Shrimp and Broccoli?