🧪 Nutrition Facts
- Calories 34.9
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 60.4 mg
- Potassium 0.0 mg
- Total Carbohydrate 7.0 g
- Dietary Fiber 2.0 g
- Sugars 0.0 g
- Protein 2.0 g
- Vitamin A 2499.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 108.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 149.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Chinese Broccoli is a very low-calorie food at 34.9 calories per serving (1 Serving (85.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 7.0g per serving (77.8% of calories), with a good 2.0g of dietary fiber. It contains 2.7mg of iron (15% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Gai Lan
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Chinese Broccoli. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Chinese Broccoli — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Chinese Broccoli contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 34.9 kcal | 1.7% |
| Sodium | 60.4 mg | 3% |
| Total Carbohydrate | 7.0 g | 3% |
| Dietary Fiber | 2.0 g | 7% |
| Protein | 2.0 g | 4% |
| Vitamin A | 2499.9 IU | 50% ✅ |
| Vitamin C | 108.0 mg | 120% ⭐ |
| Calcium | 149.6 mg | 12% |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Chinese Broccoli accounts for 1.7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 77.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 34.9 calories in Chinese Broccoli? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 2.6 min |
| Walking: 17 minutes per mile | 6.0 min |
| Cycling (Low Intensity) | 3.8 min |
| HIIT | 3.2 min |
| Table Tennis (Ping Pong) | 6.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Chinese Broccoli
Is Chinese Broccoli good for weight loss?
Chinese broccoli is excellent for weight loss with only 35 calories per serving and virtually no fat. The 2g of fiber and 2g of protein help you feel fuller longer, making it easy to include generous portions without derailing your goals.
Is Chinese Broccoli a good snack for kids?
Chinese broccoli can be a good option for kids if prepared right—try steaming it lightly and serving with a favorite dipping sauce to make it more appealing. The mild, slightly sweet flavor is often more tolerable than regular broccoli for young palates.
What vitamins or minerals stand out in Chinese Broccoli?
The 108mg of vitamin C per serving stands out significantly, providing more than the daily requirement for most children and about 130% of adult recommendations. You also get a solid amount of iron at 2.7mg, which supports energy and healthy blood.
What diets does Chinese Broccoli suit?
This vegetable works well for keto, paleo, vegan, vegetarian, Mediterranean, and low-carb diets. It's naturally low in carbs and calories while being nutrient-dense, making it a reliable choice across most eating patterns.
What does Chinese Broccoli pair well with for a balanced meal?
Pair it with a protein source like grilled chicken, tofu, or fish to round out a meal. Garlic, ginger, and sesame oil complement its mild flavor beautifully, and you can add it to stir-fries with brown rice or quinoa for a complete dish.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
