Choi sum

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 20 calories, 1.5 grams of protein, 0.2 grams of fat, and 3.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		47.6
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.6 mg	2%
Total Carbohydrates		7.4 g	2%
	Dietary Fiber	2.9 g	10%
	Sugars	1.9 g
protein		3.6 g	7%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		1.9 mg	10%
Potassium		595.2 mg	12%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (9.3%)

Protein: 14 cal (29.7%)

Carbs: 29 cal (61.0%)

About Choi sum

Choi Sum, also known as Chinese flowering cabbage or Choy Sum, is a popular leafy green vegetable in Asian cuisines, particularly Chinese, Cantonese, and Taiwanese cooking. It belongs to the Brassica family and is characterized by its tender stalks, sweet flavor, and small yellow flowers. Nutritionally, Choi Sum is a low-calorie, nutrient-dense vegetable rich in vitamins A, C, and K, as well as dietary fiber and a modest amount of protein. It contains essential minerals like calcium, iron, and potassium, making it an excellent choice for supporting overall health. With its versatility, it is often used in stir-fries, soups, and steaming recipes where its tender texture and mild sweetness shine.

Health Benefits

• Boosts immune function due to its high vitamin C content (45 mg per 100 g serving).
• Supports bone health with calcium (105 mg per 100 g) and vitamin K levels integral for maintaining strong bones.
• Promotes heart health thanks to its potassium content (220 mg per 100 g), aiding in blood pressure regulation.
• Improves digestion with dietary fiber (1.8 g per 100 g), supporting a healthy gut.
• Contributes to good vision due to its vitamin A content, with 1700 IU per 100 g serving.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Individuals allergic to brassica family vegetables if applicable

Selection and Storage

Store Choi Sum in the refrigerator wrapped loosely in plastic or in a produce bag to retain freshness for 3-5 days. Wash thoroughly just before use to remove dirt or residues.

Common Questions About Choi sum Nutrition

Is Choi Sum high in protein?

Choi Sum is not particularly high in protein but contains about 1.7 grams of protein per 100 grams. It's more notable for its low calorie content and high vitamin and mineral profile, making it a healthy addition to meals rather than a primary protein source.

Can I eat Choi Sum on a keto diet?

Yes, Choi Sum is keto-friendly as it is low in carbohydrates, containing approximately 1 gram of net carbs per 100 grams. Its nutritional profile makes it a great choice for adding greens to keto meals without compromising macronutrient goals.

What are the health benefits of eating Choi Sum?

Choi Sum is rich in vitamins A and C, which support eye health and immune function, respectively. It also provides essential minerals such as potassium, calcium, and iron, while its antioxidants may help reduce inflammation and support overall health.

How much Choi Sum should I eat per serving?

A typical serving of Choi Sum is around 75-100 grams, which amounts to about 15-25 calories. This serving size provides a good balance of vitamins and minerals while fitting into calorie-conscious diets. It pairs well with other vegetables or protein-based dishes.

How does Choi Sum compare to Bok Choy in nutrition and taste?

Choi Sum and Bok Choy are nutritionally similar, both being low in calories and carb content while rich in vitamins A, C, and K. However, Choi Sum has a slightly sweeter flavor and more tender leaves compared to Bok Choy, which can be crunchier and milder.

Data Sources & Scientific References