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broccoli chinese raw
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Broccoli, chinese, raw

🔥 26 Calories
💪 1.2g Protein
⚡ 4.7g Carbohydrates
🥑 0.8g Fat

At a glance

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

Category
Vegetables
Broccoli, chinese, raw
Energy density
Light
26 kcal per 100g
Macro energy profile
Carb-led
16% Protein · 61% Carbohydrates · 23% Fat
Glycemic profile
Low GI
GI 15 · GL 0.2
Notable signals
Very high in vitamin KHigh in vitamin CLow in fatLow in sugarLow in sodium

Nutritional Information

26
kcal/100g
Protein
1.2g
Carbohydrates
4.7g
Fat
0.8g
Glycemic Index:
15

About Broccoli, chinese, raw

Chinese broccoli, also known as Gai Lan, is a leafy green vegetable native to China that has become popular worldwide due to its unique flavor and nutritional benefits. This cruciferous vegetable is characterized by its thick, flat leaves and blooming flower buds, which are often used in a variety of culinary dishes, especially in Asian cuisine. Rich in vitamins and minerals, Chinese broccoli is often stir-fried, steamed, or blanched, serving as a nutritious side or main ingredient in meals. Nutritionally, Chinese broccoli is a low-calorie food, containing only 26 calories per 100 grams. It is an excellent source of vitamins A, C, and K, as well as dietary fiber. With 1.2 grams of protein, 4.7 grams of carbohydrates, and just 0.8 grams of fat per 100 grams, it is a heart-healthy choice that contributes to a balanced diet. Its high fiber content aids digestion, while its antioxidant properties support overall health. This versatile vegetable can be incorporated into salads, soups, or stir-fries, enhancing both flavor and nutrition in meals.

Health Benefits

Supports immune function due to high vitamin C content.
Promotes healthy digestion with its fiber content.
Aids in weight management due to its low calorie and high fiber profile.
Contains antioxidants that may reduce the risk of chronic diseases.
Supports bone health due to its vitamin K levels.
May improve heart health by lowering bad cholesterol.
Contributes to skin health due to its vitamins and minerals.
May support eye health through antioxidants like lutein.
Contains compounds that have anti-inflammatory properties.
Supports detoxification processes in the body.

Recommended Food Pairings

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Garlic - enhances flavor and provides additional health benefits.
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Ginger - complements the taste and adds anti-inflammatory properties.
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Soy sauce - adds savory depth and pairs well in stir-fries.
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Sesame oil - enriches the dish with healthy fats and flavor.
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Chicken - creates a balanced meal with protein and fiber.

How to Consume

Serving size
150g, approximately 1 medium bunch
Frequency
2-3 times per week
  • •Lightly steam to preserve nutrients while enhancing flavor.
  • •Add to stir-fries for a quick, nutritious meal.
  • •Incorporate in salads for added crunch and nutrition.
  • •Use in soups for a healthful boost.
  • •Blanch briefly to retain vibrant color and nutrients.

Selection & Storage

How to choose:

  • ✓Select bright green, crisp leaves without yellowing.
  • ✓Choose firm stalks that are not wilted or soft.
  • ✓Avoid any signs of decay or discoloration on the buds.
  • ✓Opt for smaller, younger plants for a tender texture.
Storage
Store in the refrigerator in a produce bag; ideal humidity is high.
Shelf life
3-5 days refrigerated; can be frozen for up to 6 months.

Warnings & Contraindications

  • ⚠️Individuals with thyroid issues should moderate intake due to goitrogens.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.

Frequently Asked Questions

How many calories does Broccoli, chinese, raw have?

Chinese broccoli, raw, contains approximately 26 calories per 100 grams, making it a low-calorie food choice suitable for various diets.

Is Broccoli, chinese, raw healthy?

Yes, Chinese broccoli is highly nutritious, packed with vitamins A, C, K, and fiber. It supports immune function, digestion, and overall health due to its antioxidant properties.

How should Broccoli, chinese, raw be stored?

Store Chinese broccoli in the refrigerator in a produce bag to maintain freshness. It is best consumed within 3-5 days for optimal taste and nutrition.

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

Eating Chinese broccoli can enhance your immune system, improve digestion, and provide essential vitamins and minerals while aiding in weight management due to its low calorie content.

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

A recommended serving is about 150 grams, or one medium bunch, consumed 2-3 times a week as part of a balanced diet.

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