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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, cooked Chinese broccoli is highly nutritious and low in calories, providing only 22 calories per 100g. It is an excellent source of Vitamins K and C, which are essential for bone health, blood clotting, and immune support.
It is rich in Vitamin K for bone strength and Vitamin C for skin health. Additionally, it contains dietary fiber for digestion and sulforaphane, a compound studied for its potential anti-cancer properties.
Yes, it is very keto-friendly. With only 3.81g of carbohydrates per 100g, it fits easily into a low-carb or ketogenic diet while providing essential micronutrients.
The vegetable itself is naturally vegan and gluten-free. However, when ordered at restaurants, it is often prepared with oyster sauce (not vegan) or soy sauce (contains gluten), so check the preparation method.
It has a slightly bitter, earthy flavor that is more robust than regular broccoli. The leaves become tender when cooked, while the thick stems remain crunchy and succulent.
The most common methods are blanching or stir-frying. It is frequently served 'Cantonese style,' where it is blanched and topped with a savory garlic and oyster sauce glaze.
Yes, the stems are edible and are often considered the best part. If the stems are very thick or woody at the bottom, you can peel the outer skin before cooking to ensure they are tender.
cooked chinese broccoli is a versatile ingredient found in cuisines around the world. With 22 calories per 100g and 1.14 grams of protein, it's a nutritious addition to many dishes.
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View all vegetable →Discover 0 recipes featuring cooked chinese broccoli with step-by-step instructions.
Browse recipes →Cooked Chinese broccoli can be stored in an airtight container in the refrigerator for 3 to 5 days. It is best to reheat it quickly to prevent the leaves from becoming too mushy.
Yes, it is an ideal food for weight loss because it is high in volume and fiber but very low in calories and fat. The fiber content helps promote a feeling of fullness.
Chinese broccoli (Gai Lan) has much smaller florets and much thicker, longer stems and larger leaves than regular broccoli. It is also slightly more bitter and has a more leaf-vegetable texture.