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 Gai lan
Gai Lan, also known as Chinese broccoli, is a leafy green vegetable commonly used in Chinese and Southeast Asian cuisines. It has a slightly bitter, earthy flavor with a tender stalk and florets. Nutritionally, Gai Lan is an excellent source of vitamins A, C, and K. It also provides dietary fiber, calcium, potassium, and small amounts of iron, magnesium, and protein. This nutrient-rich vegetable is low in calories and fat, making it an ideal choice for a balanced diet. Often steamed, stir-fried, or blanched, Gai Lan pairs well with garlic, soy sauce, and oyster sauce in culinary preparations.
Health Benefits
- Rich in Vitamin C, which boosts the immune system and aids in collagen production.
- High in Vitamin K, essential for blood clotting and bone health.
- Provides dietary fiber to support healthy digestion and regular bowel movements.
- Contains beta-carotene (a precursor to Vitamin A) that supports healthy vision and skin.
- Offers potassium, which helps regulate blood pressure and maintain electrolyte balance.
Dietary Considerations
Selection and Storage
Store Gai Lan in a plastic bag in the refrigerator crisper drawer for up to 4 days. Wash thoroughly before cooking to remove dirt and debris.
Common Questions About Gai lan Nutrition
Is Gai Lan high in protein?
Gai Lan, or Chinese broccoli, contains about 1.8 grams of protein per 100 grams. While it is not considered high in protein, it provides a moderate amount for a leafy green vegetable and can complement protein sources in a meal.
Can I eat Gai Lan on a keto diet?
Yes, Gai Lan is suitable for a keto diet as it contains only 2.4 grams of net carbs per 100 grams. Its low carbohydrate content makes it a great vegetable choice for those following a keto or low-carb diet.
What are the health benefits of Gai Lan?
Gai Lan is a nutrient-dense vegetable rich in vitamins A, C, and K, as well as calcium and antioxidants. It supports bone health, boosts the immune system, and provides anti-inflammatory benefits. Additionally, its fiber content aids in digestion.
How much Gai Lan should I eat per serving?
A recommended portion size of Gai Lan is about 1 cup (90–100 grams) raw or steamed. This amount provides a balanced contribution of nutrients without excessive calories, as it contains only 30 calories per serving.
How does Gai Lan compare to regular broccoli?
Gai Lan and regular broccoli are both nutrient-rich, but Gai Lan has a slightly sweeter and more tender flavor, with thinner stalks and softer leaves. While both are high in vitamins, Gai Lan tends to cook faster and is often stir-fried, making it ideal for Asian-inspired dishes.
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 - Gai lan 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.
