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Broccoli, chinese, cooked - nutritional information
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Broccoli, chinese, cooked

🔥 22 Calories
💪 1.1g Protein
⚡ 3.8g Carbohydrates
🥑 0.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Broccoli, chinese, cooked
Energy density
Light
22 kcal per 100g
Macro energy profile
Carb-led
17% Protein · 59% Carbohydrates · 24% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin KHigh in vitamin CLow in fatLow in sugarLow in sodium

Nutritional Information

22
kcal/100g
Protein
1.1g
Carbohydrates
3.8g
Fat
0.7g
Glycemic Index:
15

About Broccoli, chinese, cooked

Chinese broccoli, also known as Gai Lan, is a leafy vegetable that belongs to the Brassica family, which includes other cruciferous vegetables such as cabbage and kale. It originated in China and has been cultivated for centuries, revered for its unique flavor and nutritional benefits. Unlike its Western counterpart, Chinese broccoli has thick, flat leaves and a slightly bitter taste, making it a favorite in Asian cuisine, especially in stir-fries and steamed dishes. Its versatility allows it to be enjoyed in a variety of culinary applications, from simple sautéing to incorporation into complex recipes. Nutritionally, Chinese broccoli is low in calories, with approximately 22 calories per 100 grams. It is rich in vitamins and minerals, providing a good source of Vitamin C, Vitamin K, and dietary fiber. The vegetable contains 1.10 grams of protein, 3.80 grams of carbohydrates, and only 0.70 grams of fat per 100 grams, making it a healthy addition to any diet. The high fiber content aids digestion, while the presence of antioxidants supports overall health. Regular consumption can contribute to improved bone health and may play a role in cancer prevention.

Health Benefits

Supports immune function due to high Vitamin C content
Promotes digestive health with its fiber content
Aids in bone health through Vitamin K
May reduce the risk of chronic diseases due to antioxidants
Supports heart health with low fat and cholesterol levels
Assists in weight management with its low calorie count
Enhances skin health thanks to anti-inflammatory properties
Contributes to eye health from carotenoids
May improve blood sugar levels due to low glycemic index
Provides essential nutrients that support cellular function

Recommended Food Pairings

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Garlic - enhances flavor and offers additional health benefits like anti-inflammatory properties.
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Soy sauce - complements the umami flavor and adds protein.
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Sesame oil - provides healthy fats and nutty flavor, perfect for stir-fries.
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Chicken - adds protein to create a balanced meal.
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Brown rice - serves as a hearty base that complements the vegetable's texture.

How to Consume

Serving size
Recommended serving is 150g, about 1.5 cups cooked.
Frequency
Recommended frequency is 2-3 times per week.
  • •Steam Chinese broccoli for 5-7 minutes to retain nutrients.
  • •Sauté with garlic and a splash of soy sauce for flavor.
  • •Incorporate into stir-fries for a nutrient boost.
  • •Add to soups for added texture and nutrients.
  • •Mix with other vegetables for a colorful salad.

Selection & Storage

How to choose:

  • ✓Select vibrant green stalks with firm, unblemished leaves.
  • ✓Avoid yellowing or wilting leaves as they indicate freshness loss.
  • ✓Choose smaller stalks for a more tender texture.
  • ✓Check for a crisp texture when squeezed.
Storage
Store in the refrigerator at 0-4°C (32-39°F) in a breathable bag.
Shelf life
Can be refrigerated for 5-7 days and frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with thyroid issues should moderate intake due to goitrogens.
  • ⚠️May cause digestive discomfort in sensitive individuals when consumed raw.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber content.
  • ⚠️Cooking methods that use excessive oil or sauces may negate health benefits.

Frequently Asked Questions

How many calories does Broccoli, chinese, cooked have?

Chinese broccoli, cooked, has approximately 22 calories per 100 grams, making it a low-calorie food choice suitable for various diets.

Is Broccoli, chinese, cooked healthy?

Yes, Chinese broccoli is very healthy. It is low in calories and high in essential vitamins and minerals, particularly Vitamin C and K, making it an excellent choice for promoting overall health.

How should Broccoli, chinese, cooked be stored?

Chinese broccoli should be stored in the refrigerator, ideally in a breathable bag to maintain freshness. It can last for 5-7 days when properly stored.

What are the benefits of eating Broccoli, chinese, cooked?

Eating Chinese broccoli can help boost your immune system, improve bone health, and aid digestion thanks to its high fiber and nutrient content.

How much Broccoli, chinese, cooked can I eat per day?

A recommended portion is around 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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