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USDA reference food

Beef and broccoli

1 cup of beef and broccoli (217 g) has 350 calories, 23g of protein, 23g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2706738).

FoodData Central 2706738, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (217g)
Amount per serving
Calories350
% Daily Value*
Total Fat 23g30%
Saturated Fat 4g20%
Trans Fat not declared
Cholesterol 55mg18%
Sodium 950mg42%
Total Carbohydrate 11g4%
Dietary Fiber 3g10%
Total Sugars 3g
Includes Added Sugars not declared
Protein 23g45%
Vitamin D 0mcg0%
Calcium 70mg6%
Iron 2.7mg15%
Potassium 650mg14%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g
10.4g
more than 54% of 8,218 USDA reference foods
Calories per 100 g
160
more than 45% of reference foods
Fiber per 100 g
1.3g
more than 61% of reference foods

What a portion gives you

Fiber 3g10%
Protein 23g45%
Potassium 650mg14%
Calcium 70mg6%
Iron 2.7mg15%
Sodium 950mg42%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2706738); FDA Daily Values, 21 CFR 101.9.

Also rich in

  • Vitamin K133 µg in 1 cup (217 g), 111% of the Daily Value
  • Vitamin C87 mg in 1 cup (217 g), 96% of the Daily Value
  • Vitamin B121.4 µg in 1 cup (217 g), 59% of the Daily Value
  • Zinc5.2 mg in 1 cup (217 g), 47% of the Daily Value
  • Selenium23 µg in 1 cup (217 g), 41% of the Daily Value
  • Vitamin B60.5 mg in 1 cup (217 g), 29% of the Daily Value
  • Niacin4.5 mg in 1 cup (217 g), 28% of the Daily Value
  • Vitamin E3.9 mg in 1 cup (217 g), 26% of the Daily Value
  • Riboflavin0.3 mg in 1 cup (217 g), 21% of the Daily Value
  • Phosphorus256 mg in 1 cup (217 g), 20% of the Daily Value
  • Folate74 µg DFE in 1 cup (217 g), 18% of the Daily Value
  • Copper0.2 mg in 1 cup (217 g), 17% of the Daily Value
  • Choline93 mg in 1 cup (217 g), 17% of the Daily Value
  • Magnesium52 mg in 1 cup (217 g), 12% of the Daily Value
  • Thiamin0.1 mg in 1 cup (217 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2706738), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 13% carbohydrate, 61% fat and 26% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 gThis foodShare with less
Calories16045%
Protein10.4 g54%
Total fat10.6 g69%
Carbohydrate5.09 g44%
Fiber1.30 g61%
Total sugars1.23 g49%
Sodium440 mg80%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (217 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein22.6 g10.4 g45%
Total lipid (fat)23.1 g10.6 g30%
Carbohydrate, by difference11.0 g5.09 g4%
Energy347 kcal160 kcal
Alcohol, ethyl0 g0 g
Water156 g72.0 g
Total Sugars2.67 g1.23 g
Fiber, total dietary2.82 g1.30 g10%
Cholesterol54.3 mg25.0 mg18%
Fatty acids, total saturated4.08 g1.88 g20%
Fatty acids, total monounsaturated9.58 g4.42 g
Fatty acids, total polyunsaturated7.31 g3.37 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca71.6 mg33.0 mg6%
Iron, Fe2.67 mg1.23 mg15%
Magnesium, Mg52.1 mg24.0 mg12%
Phosphorus, P256 mg118 mg20%
Potassium, K651 mg300 mg14%
Sodium, Na955 mg440 mg42%
Zinc, Zn5.21 mg2.40 mg47%
Copper, Cu0.15 mg0.071 mg17%
Selenium, Se22.6 µg10.4 µg41%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE8.68 µg4.00 µg1%
Carotene, beta93.3 µg43.0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)3.91 mg1.80 mg26%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin749 µg345 µg
Vitamin C, total ascorbic acid86.8 mg40.0 mg96%
Thiamin0.13 mg0.060 mg11%
Riboflavin0.28 mg0.13 mg21%
Niacin4.53 mg2.09 mg28%
Vitamin B-60.49 mg0.23 mg29%
Folate, total73.8 µg34.0 µg
Vitamin B-121.41 µg0.65 µg59%
Choline, total93.1 mg42.9 mg17%
Vitamin K (phylloquinone)133 µg61.4 µg111%
Folic acid0 µg0 µg
Folate, food73.8 µg34.0 µg
Folate, DFE73.8 µg34.0 µg18%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00.0043 g0.0020 g
SFA 14:00.12 g0.056 g
SFA 16:02.74 g1.26 g
SFA 18:01.05 g0.48 g
MUFA 18:19.22 g4.25 g
PUFA 18:26.45 g2.97 g
PUFA 18:30.84 g0.39 g
PUFA 20:40.022 g0.010 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.22 g0.10 g
PUFA 18:40 g0 g
MUFA 20:10.13 g0.059 g
PUFA 20:5 n-3 (EPA)0.0022 g0.0010 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0.0087 g0.0040 g

Source: USDA FoodData Central, FDC 2706738: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Next questions

Sources for this page
USDA FoodData Central
this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims
the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov