1 serving (100 grams) contains 19 calories, 1.8 grams of protein, 0.2 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
45.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 47.6 mg | 2% | |
| Total Carbohydrates | 7.4 g | 2% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 1.4 g | ||
| protein | 4.3 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 171.4 mg | 13% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 547.6 mg | 11% | |
* 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 Kai lan
Kai Lan, also known as Chinese broccoli, is a leafy green vegetable native to Chinese cuisine but widely used in Southeast Asian dishes. It belongs to the Brassica genus, which includes vegetables like broccoli and kale. Kai Lan has thick stems and dark green leaves, often sautéed or steamed. Nutritionally, it is low in calories and rich in vitamins A, C, and K, as well as essential minerals like calcium and potassium. It also contains dietary fiber and antioxidants, supporting overall health.
Health Benefits
- Rich in vitamin K, Kai Lan supports bone health by promoting calcium regulation and bone formation.
- High levels of vitamin C enhance immune function and help combat oxidative stress.
- Abundant in dietary fiber, Kai Lan aids digestion and supports gastrointestinal health.
- Contains potassium, which contributes to maintaining healthy blood pressure levels.
- Its antioxidants, including beta-carotene, help protect cells from free radical damage.
Dietary Considerations
Selection and Storage
Store in the refrigerator wrapped in a damp paper towel and placed inside a plastic bag for up to 5 days. Wash thoroughly before cooking to remove dirt and debris.
Common Questions About Kai lan Nutrition
Is Kai Lan high in protein?
Kai Lan, also known as Chinese broccoli, is not particularly high in protein. A 100-gram serving contains approximately 1.4 grams of protein. While it's nutritious, it is better known for its vitamins and minerals rather than being a significant source of protein.
Can I eat Kai Lan on a keto diet?
Yes, Kai Lan is compatible with a keto diet as it is low in carbohydrates. A 100-gram serving contains just 2.7 grams of carbs, making it an excellent vegetable option for those following a low-carb or ketogenic diet.
What are the health benefits of eating Kai Lan?
Kai Lan is rich in vitamins A, C, and K, as well as folate, calcium, and antioxidants. These nutrients support bone health, boost immunity, and protect against oxidative stress. Additionally, its high fiber content promotes healthy digestion.
What is the recommended serving size for Kai Lan?
A typical serving size for Kai Lan is about 100 to 150 grams, depending on your dietary needs. This portion provides essential vitamins and minerals without excess calories, as it contains only around 30-40 calories per serving.
How does Kai Lan compare to broccoli in terms of nutrition?
Kai Lan is similar to broccoli in nutritional content but has a milder flavor and slightly higher levels of vitamin C. While broccoli contains more fiber and protein, Kai Lan provides substantial vitamin A and folate, making it a nutritious alternative.
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.
