Broccoli, chinese, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 28.2 MG | 31% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 99 UG | 25% | |
| Choline, total | 25.3 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 82 UG | 9% | |
| Vitamin E (alpha-tocopherol) | 0.5 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 84.8 UG | 71% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 100 MG | 8% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 41 MG | 3% | |
| Potassium, K | 261 MG | 6% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.3 MG | 11% | |
| Selenium, Se | 1.3 UG | 2% |
Nutrition Highlights
- Very low in calories (22 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of dietary fiber (2.5g per 100g).
- Good source of Vitamin C, total ascorbic acid (31% DV).
- Good source of Folate, total (25% DV).
- Rich source of Vitamin K (phylloquinone) (71% of Daily Value per 100g).
About Broccoli, chinese, cooked
Chinese broccoli (gai lan) cooked is a staple of Cantonese cooking with thick stems, dark leaves, and a pleasantly bitter edge. Very low in calories with a light fiber contribution. Fat is slightly higher than most plain cooked greens because it is often stir-fried with a small amount of oil. Blanched and topped with oyster sauce, or stir-fried with garlic, it is one of the more flavorful leafy greens in the vegetable category.
Dietary Information
Broccoli, chinese, cooked is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Broccoli, chinese, cooked include Vitamin K (phylloquinone) (71% DV) , Vitamin C, total ascorbic acid (31% DV) , and Folate, total (25% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 22 calories per 100 grams, Broccoli, chinese, cooked gets 21% of its calories from protein, 69% from carbohydrates, and 29% from fat. This is lower than most foods and comparable to fruits and vegetables.
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