1 serving (85 grams) contains 30 calories, 2.5 grams of protein, 0.4 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
83.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.1 g | 1% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 69.4 mg | 3% | |
| Total Carbohydrates | 13.9 g | 5% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 4.2 g | ||
| protein | 6.9 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 138.9 mg | 10% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 638.9 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
Source of Calories
About Steamed chinese broccoli
Steamed Chinese broccoli, also known as gai lan, is a leafy green vegetable that originates from East Asia, particularly common in Chinese cuisine. It features thick stems, dark green leaves, and small edible white flowers. Known for its slightly bitter yet mild and earthy flavor, Chinese broccoli is a staple in stir-fries, soups, and simple steamed dishes. Nutritionally, it is an excellent source of vitamins A, C, and K, as well as dietary fiber and essential minerals like calcium and potassium. Low in calories and fat, it supports a nutrient-dense and balanced diet, making it a go-to choice for health-conscious eating.
Health Benefits
- Rich in vitamin K, which is essential for healthy blood clotting and bone health.
- A strong source of vitamin C, supporting immune function and aiding in collagen production for healthy skin.
- Contains calcium, which is vital for maintaining strong bones and teeth.
- Provides dietary fiber that promotes healthy digestion and supports gut health.
- Low in calories but high in nutrients, making it a great addition to weight management diets.
Dietary Considerations
Selection and Storage
Store Chinese broccoli unwashed in a sealed plastic bag or container in the refrigerator's crisper drawer for up to 5 days. Wash and trim just before cooking to preserve freshness and nutrients.
Common Questions About Steamed chinese broccoli Nutrition
What is the nutritional content of steamed Chinese broccoli?
Steamed Chinese broccoli is low in calories and rich in nutrients. One cup (approx. 100g) contains about 28 calories, 2.7 grams of protein, 0.4 grams of fat, and 5.3 grams of carbohydrates. It’s also an excellent source of vitamins A, C, and K, along with minerals like calcium and iron.
Is steamed Chinese broccoli compatible with a keto diet?
Yes, steamed Chinese broccoli can fit into a keto diet as it is low in carbs. One cup contains approximately 5.3 grams of total carbohydrates, but with 2.4 grams of fiber, the net carbs are just 2.9 grams, making it a keto-friendly vegetable when consumed in moderation.
What are the health benefits of steamed Chinese broccoli?
Steamed Chinese broccoli is highly nutritious and provides powerful antioxidants like vitamin C, which supports immunity, and vitamin K, which aids in bone health. Its high fiber content promotes digestion, and it may also help reduce inflammation due to its phytonutrient profile.
How much steamed Chinese broccoli should I eat per serving?
A typical serving size for steamed Chinese broccoli is about one cup (100g), which is a great portion for balancing nutrients and calories. If you're including it as a side dish, 2 to 3 cups may be ideal depending on individual dietary needs and preferences.
How does steamed Chinese broccoli compare to steamed regular broccoli?
Steamed Chinese broccoli and regular broccoli are both nutritious, but Chinese broccoli has a slightly stronger, more bitter flavor and contains higher amounts of vitamin A. Regular broccoli is higher in fiber and vitamin C, while both are excellent low-calorie options packed with antioxidants and vitamins.
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.
