1 serving (88 grams) contains 44 calories, 1.1 grams of protein, 3.0 grams of fat, and 4.2 grams of carbohydrates.
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Nutrition Information
Calories |
44 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.0 g | 3% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 1.8 mg | 0% | |
| Sodium | 117.0 mg | 5% | |
| Total Carbohydrates | 4.2 g | 1% | |
| Dietary Fiber | 2.3 g | 8% | |
| Sugars | 0.8 g | ||
| protein | 1.1 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 93.3 mg | 7% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 243.8 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chinese broccoli
Chinese broccoli, also known as gai lan, is a leafy green vegetable commonly used in Chinese cuisine and other Southeast Asian dishes. A member of the Brassica family, it has thick stems, dark green leaves, and small florets that resemble broccoli. It is often stir-fried, steamed, or boiled and has a slightly bitter yet savory flavor profile. Chinese broccoli is low in calories, fat-free, and rich in vital nutrients, including dietary fiber, vitamin A, vitamin C, folate, calcium, and potassium, making it an excellent addition to a nutrient-dense diet.
Health Benefits
- High in vitamin C, which supports immune function and acts as a powerful antioxidant.
- Rich in calcium, promoting strong bones and maintaining healthy teeth.
- Provides dietary fiber, aiding digestive health and promoting regular bowel movements.
- Contains folate, essential for red blood cell formation and healthy fetal development during pregnancy.
- Low in calories and fat, making it a great choice for weight management and heart health.
Dietary Considerations
Selection and Storage
To maintain freshness, store Chinese broccoli in the refrigerator in a plastic bag or airtight container for up to 5 days. Rinse thoroughly and trim tough stems before cooking.
Common Questions About Chinese broccoli Nutrition
Is Chinese Broccoli high in protein?
Chinese Broccoli, also known as Gai Lan, is not particularly high in protein but contains about 1.8 grams of protein per 100 grams. It's an excellent source of vitamins and minerals, including vitamin C and vitamin K, rather than a primary protein source.
Can I eat Chinese Broccoli on a keto diet?
Yes, Chinese Broccoli is keto-friendly as it is low in carbohydrates, containing approximately 3 grams of carbs and 2 grams of fiber per 100 grams. This makes it a great option for those looking to include nutrient-dense, low-carb vegetables in their diet.
What are the health benefits of Chinese Broccoli?
Chinese Broccoli is rich in vitamin C, vitamin K, and antioxidants, which support a healthy immune system and bone health. It also contains dietary fiber, which can aid digestion, and plant compounds that may help reduce inflammation in the body.
How much Chinese Broccoli should I eat in one serving?
A typical serving of Chinese Broccoli is about 1 cup (roughly 85 grams), which provides around 30 calories, 2 grams of protein, and 2 grams of fiber. You can adjust the portion based on your dietary needs and calorie goals.
How does Chinese Broccoli compare to regular broccoli?
Chinese Broccoli has a milder and slightly more bitter flavor compared to regular broccoli, with tender stalks and leaves that are commonly stir-fried. Nutritionally, they are similar, but Chinese Broccoli has slightly fewer calories and a different texture, making it ideal for dishes with Asian-inspired flavors.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Chinese broccoli DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
