Kailan

Vegetable

Item Rating: 87/100

1 serving (100 grams) contains 50 calories, 3.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		125
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		75 mg	3%
Total Carbohydrates		25 g	9%
	Dietary Fiber	6.2 g	22%
	Sugars	5 g
protein		7.5 g	15%
Vitamin D		0 mcg	0%
Calcium		250 mg	19%
Iron		3.8 mg	21%
Potassium		625 mg	13%

* 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 sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 10 cal (7.7%)

Protein: 30 cal (21.3%)

Carbs: 100 cal (71.0%)

About Kailan

Kailan, also called Chinese kale or Chinese broccoli, is a leafy green vegetable commonly used in Asian cuisines, particularly Chinese, Thai, and Vietnamese dishes. It belongs to the Brassica family, alongside other nutrient-dense vegetables like broccoli and kale. Kailan is characterized by thick, tender stems and dark green leaves, often stir-fried, steamed, or added to soups and noodle dishes. Nutritionally, kailan is low in calories (50 per 100g) but rich in vitamins and minerals, including Vitamin C, calcium, and iron. Its balanced macronutrient profile, combined with its dietary fiber, makes it a versatile and healthful addition to meals. The vegetable contains minimal fat (0.5g) and supports healthy eating patterns with 2.5g of fiber per serving, aiding digestion and overall health.

Health Benefits

• Promotes bone health due to its high calcium content of 100mg per serving.
• Boosts the immune system with 45mg of Vitamin C per serving, helping to fight infections.
• Improves digestion with 2.5g of dietary fiber, which supports gut health and regularity.
• Supports energy production with iron (1.5mg per serving), crucial for oxygen transport in the blood.
• Low in calories and virtually fat-free, making it ideal for weight management.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Low-fiber diet, low-carb diet

Selection and Storage

Store kailan in the refrigerator, ideally in a perforated bag or container with good airflow, and consume within 3-5 days for peak freshness. Wash thoroughly before cooking.

Common Questions About Kailan Nutrition

Is kailan high in protein?

Kailan, also known as Chinese broccoli, contains 3 grams of protein per 100-gram serving. While it’s not a high-protein food, it provides a small amount of plant-based protein that can complement a balanced diet, especially for vegetarians and vegans.

Can I eat kailan on a keto diet?

Kailan is moderately low in carbs with 10 grams of carbohydrates per 100 grams. While it can fit into a keto diet in small portions, it’s better suited for low-carb diets due to its higher carb content compared to other leafy greens like spinach.

What are the health benefits of eating kailan?

Kailan is rich in vitamins A, C, and K, as well as minerals like calcium and potassium. It supports immune health, bone health, and has antioxidant properties, but it is relatively low in calories (50 per 100 grams), making it a nutrient-dense choice. However, those on a low-sodium diet should note it has 30 mg of sodium per 100 grams.

How much kailan should I eat in a serving?

A standard serving of kailan is about 1 cup (approximately 85-100 grams), which contains 50 calories and provides a significant boost of vitamins and fiber. This portion size works well as a side dish or as part of a stir-fry.

How does kailan compare to regular broccoli?

Kailan has a slightly stronger, more bitter flavor compared to regular broccoli and features longer stems and fewer florets. It is higher in carbs (10g vs. 7g per 100g) but offers comparable amounts of vitamins A and C, making it an excellent alternative for variety in meals.

Data Sources & Scientific References