1 serving (100 grams) contains 19 calories, 1.5 grams of protein, 0.2 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
38 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 18 mg | 0% | |
| Total Carbohydrates | 6.2 g | 2% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 1.2 g | ||
| protein | 3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 210 mg | 16% | |
| Iron | 3.4 mg | 18% | |
| Potassium | 480 mg | 10% | |
* 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 Yu choy
Yu choy, also known as choy sum, is a leafy green vegetable commonly used in Chinese and Southeast Asian cuisines. It belongs to the Brassica family, which includes broccoli, kale, and cabbage. Native to East Asia, this versatile vegetable has tender green leaves, crisp stalks, and small yellow flowers, often cooked or stir-fried with aromatics or used in soups and noodle dishes. Nutritionally, yu choy is low in calories and high in vitamins A and C, calcium, potassium, and dietary fiber, making it an excellent choice for a nutrient-dense, antioxidant-rich food. It is also a good source of plant-based protein, iron, and folate, particularly beneficial for vegetarian diets.
Health Benefits
- Rich in vitamin A, yu choy supports eye health and proper immune function.
- Contains vitamin C, which enhances collagen production and boosts the immune system.
- Provides dietary fiber, aiding in digestion and promoting gut health.
- Includes calcium and potassium, essential for maintaining strong bones and regulating blood pressure.
- Good source of plant-based iron, supporting oxygen transport and preventing anemia.
Dietary Considerations
Selection and Storage
Store yu choy unwashed in a plastic bag in the refrigerator crisper drawer and use within 3–5 days. Rinse thoroughly before cooking to remove any dirt or sand.
Common Questions About Yu choy Nutrition
Is Yu Choy high in protein?
Yu Choy is not particularly high in protein, but it does contain about 1.2 grams of protein per 100 grams. It is a good source of plant-based protein for those on vegetarian or vegan diets, though additional protein sources may be needed for higher intake.
Can I eat Yu Choy on a keto diet?
Yes, Yu Choy can be included in a keto diet as it is low in carbohydrates, containing just about 1.6 grams of carbs per 100 grams. It's a nutrient-rich, low-carb vegetable that fits well into the macros of a ketogenic diet.
What are the health benefits of eating Yu Choy?
Yu Choy is rich in vitamins A, C, and K, and contains minerals like calcium and iron. It provides antioxidants that may support immune health and has anti-inflammatory properties. Its low calorie and high nutrient content make it a great choice for weight management and general health.
How much Yu Choy should I eat per serving?
A typical serving size of Yu Choy is about 85-100 grams (approximately 1 cup cooked). This portion provides only 20-25 calories, making it an excellent choice for adding bulk to meals without increasing calorie intake significantly.
How does Yu Choy compare to bok choy?
Yu Choy and bok choy are similar leafy greens, but Yu Choy has a slightly stronger, sweeter flavor compared to bok choy’s mild taste. Nutritionally, both are low in calories and provide vitamins A, C, and K, but Yu Choy has a higher iron content, while bok choy contains more calcium.
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.
