Vegetable
cooked chinese broccoli.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
cooked gai lancooked kai-lancooked chinese kale
SERVING
CALORIES
22
PROTEIN
1.1g
CARBS
3.8g
FAT
0.70g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein1.1g2%
Carbohydrates3.8g1%
Fiber2.5g9%
Sugar0.80g2%
Total fat0.70g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water92g—
MINERALS
Sodium7.0mg0%
Potassium250mg5%
Calcium100mg8%
Iron0.60mg3%
Magnesium18mg4%
Phosphorus35mg3%
Zinc0.40mg4%
Copper0.05mg6%
Manganese0.20mg9%
Selenium0.70µg1%
VITAMINS
Vitamin A150µg17%
Vitamin C28.2mg31%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K85µg71%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)65µg16%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 oz28.4g
1 lb453.6g
1 piece40g
HEALTH BENEFITS
Why eat it.
- ✓High in Vitamin K for bone health
- ✓Rich in antioxidants like beta-carotene
- ✓Good source of dietary fiber for digestion
- ✓Contains folate which supports cell repair
- ✓Low calorie density suitable for weight management
COOKING TIPS
In the kitchen.
- 1Blanch quickly in boiling water to maintain a vibrant green color
- 2Trim the bottom inch of the stalks as they can be woody
- 3Pair with garlic and oyster sauce for a classic Cantonese flavor profile
STORAGE
Keep it fresh.
- Store cooked leftovers in an airtight container in the refrigerator
- Consume within 3 to 4 days for optimal safety and flavor
- Avoid re-heating multiple times to maintain texture and nutrients
FAQ
Frequently asked questions.
How long does cooked Chinese broccoli last in the fridge?
When stored in an airtight container, it will stay fresh for 3 to 4 days.
Can you freeze cooked Chinese broccoli?
Yes, but the texture will become much softer upon thawing. It is best used in soups or stews after freezing.
What is the best way to reheat it?
Steaming for 1-2 minutes or a quick stir-fry on high heat helps maintain the best texture compared to microwaving.
What can I substitute for Chinese broccoli?
Broccolini is the closest substitute. Regular broccoli or bok choy can also work, though the flavor and texture differ slightly.
Is the stem of Chinese broccoli edible?
Yes, the stems are edible and highly valued for their crunch. Just peel or trim the very bottom if it feels too tough.
How do I know if the cooked broccoli has gone bad?
Discard it if it develops a slimy texture, an off-smell, or visible mold.
Does cooking Chinese broccoli reduce its nutrients?
Some water-soluble vitamins like Vitamin C may decrease during boiling, but steaming or quick stir-frying helps retain most nutrients.
Is cooked Chinese broccoli bitter?
It has a mild, pleasant bitterness that is characteristic of cruciferous vegetables, which is often balanced with savory sauces.
