Chinese Broccoli · Brassica alboglabra

Broccoli, chinese, cooked

Nutrition facts per 100 g · edible portion

Vegetables

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Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Broccoli, chinese, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

22 kcal Calories

1.1 g Protein

3.8 g Carbs

0.7 g Fat

Excellent nutrient density 72/100

How many beneficial nutrients Broccoli, chinese, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Broccoli, chinese, cooked come from — the split across carbs, fat & protein.

22 kcal / serving

58% from carbs

Carbs 58%

3.8 g per serving
Fat 25%

0.7 g per serving
Protein 17%

1.1 g per serving

What Broccoli, chinese, cooked is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K71% Vitamin C31% Folate (B9)25% Riboflavin (B2)11% Manganese11%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	3.8 g	1%
Dietary Fiber	2.5 g	9%
Total Sugars	0.8 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.7 g	1%
Saturated Fat	0.1 g	1%
Monounsaturated Fat	0.1 g	—
Polyunsaturated Fat	0.3 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	258.0 mg	—
Omega-6 Fatty Acids	76.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	94.0 mg	—
Stearic Acid	14.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	48.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	76.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.1 g	2%

Vitamins	Amount	% DV
Vitamin A (RAE)	82.0 mcg	9%
Vitamin C	28.2 mg	31%
Vitamin D	0.0 mcg	0%
Vitamin E	0.5 mg	3%
Vitamin K	84.8 mcg	71%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	11%
Niacin (B3)	0.4 mg	3%
Vitamin B6	0.1 mg	4%
Folate (B9)	99.0 mcg	25%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	3%
Choline	25.3 mg	5%
Betaine	0.1 mg	—

Minerals	Amount	% DV
Calcium	100.0 mg	8%
Iron	0.6 mg	3%
Magnesium	18.0 mg	4%
Phosphorus	41.0 mg	3%
Potassium	261.0 mg	6%
Sodium	7.0 mg	0%
Zinc	0.4 mg	4%
Copper	0.1 mg	7%
Manganese	0.3 mg	11%
Selenium	1.3 mcg	2%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.8 g	—

About Broccoli, chinese, cooked

Chinese broccoli (Brassica oleracea var. alboglabra), known as gai lan or kai-lan in Cantonese and sometimes called Chinese kale, is a leafy green vegetable with thick, glossy blue-green leaves, crisp stems, and small clusters of edible flower buds. A close relative of broccoli, it has a robust, slightly bitter, earthy-sweet flavor much stronger than the familiar broccoli head. Gai lan is low in calories and rich in vitamins A, C, and K, along with calcium, folate, and fiber.

A staple of Cantonese cooking, it is most often blanched or steamed and served whole with a drizzle of oyster sauce and a splash of sesame oil, and it is also quickly stir-fried with garlic, ginger, and a touch of sugar to balance its bite. The whole plant is eaten, from leaf to stem to bud. Choose firm, bright bunches with unwilted leaves, and store Chinese broccoli wrapped in the refrigerator, using it within a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Broccoli, chinese, cooked?

There are 22 calories in 100 g of Broccoli, chinese, cooked, or about 19 calories in 1 cup (88 g).

How much protein is in Broccoli, chinese, cooked?

Broccoli, chinese, cooked contains 1.1 g of protein per 100 g.

How many carbs are in Broccoli, chinese, cooked?

Broccoli, chinese, cooked has 3.8 g of carbohydrates per 100 g.

How much fat is in Broccoli, chinese, cooked?

Broccoli, chinese, cooked provides 0.7 g of total fat per 100 g.

What is Broccoli, chinese, cooked a good source of?

Broccoli, chinese, cooked is an excellent source of Vitamin K (71% DV), Vitamin C (31% DV) and Folate (B9) (25% DV) and a good source of Riboflavin (B2) and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.