1 serving (100 grams) contains 20 calories, 1.7 grams of protein, 0.2 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
47.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 154.8 mg | 6% | |
| Total Carbohydrates | 7.4 g | 2% | |
| Dietary Fiber | 2.9 g | 10% | |
| Sugars | 1.4 g | ||
| protein | 4.0 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 4.0 mg | 22% | |
| 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
Source of Calories
About Choy sum
Choy Sum, also known as Chinese Flowering Cabbage, is a leafy green vegetable commonly found in Chinese cuisine and other East Asian dishes. It belongs to the Brassica family, which includes broccoli, kale, and mustard greens. With tender green leaves, small yellow flowers, and a mild, slightly peppery flavor, Choy Sum is highly versatile and can be stir-fried, steamed, or added to soups. It is nutrient-rich, boasting vitamins A, C, and K, as well as calcium, iron, and dietary fiber. Low in calories yet dense in essential nutrients, Choy Sum is celebrated as a healthful addition to balanced meals.
Health Benefits
- Rich in vitamin C, Choy Sum supports a healthy immune system and promotes collagen formation.
- High in vitamin K, it plays a vital role in blood clotting and bone health.
- Contains iron, which is essential for red blood cell production and oxygen transport throughout the body.
Dietary Considerations
Selection and Storage
Store Choy Sum in a plastic bag in the refrigerator, ensuring it remains dry to prevent wilting. Use within 3–5 days for best freshness.
Common Questions About Choy sum Nutrition
Is Choy Sum high in protein?
Choy Sum is not particularly high in protein, as it contains approximately 1-2 grams of protein per 100 grams. It is primarily valued for its vitamins and minerals rather than being a significant protein source.
Can I eat Choy Sum on a keto diet?
Yes, Choy Sum is suitable for a keto diet as it is low in carbohydrates, with only about 1-2 grams of net carbs per 100 grams. Its high fiber content makes it a great vegetable choice for those following a low-carb eating plan.
What are the health benefits of eating Choy Sum?
Choy Sum is packed with nutrients, including vitamin C, vitamin A, and calcium, making it beneficial for immune health, vision support, and bone health. Its antioxidants may also help combat inflammation and protect against cellular damage.
How much Choy Sum should I eat per serving?
A standard serving size of Choy Sum is about 100-150 grams, which provides a good balance of nutrients while being low in calories (around 20 calories per 100 grams). This makes it perfect for adding bulk to meals without overloading on calories.
How does Choy Sum compare to Bok Choy?
Choy Sum and Bok Choy are both nutrient-dense leafy greens, but Choy Sum has a slightly sweeter flavor and tender stems. Bok Choy, on the other hand, has crisper stalks and a milder taste. Both are excellent choices for stir-fries and soups, offering similar nutritional profiles.
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.
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.
