Know what’s on your plate
Chinese broccoli
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 26 kcal —
- Protein 1.2 g 2%
- Carbohydrate 2.1 g 1%
- Fat 0.8 g 1%
- Saturated fat 0.1 g 1%
- Fibre 2.6 g 9%
- Sugars 0.9 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 86 µg 10%
- Vitamin C 29.6 mg 33%
- Vitamin D 0 µg 0%
- Vitamin E 0.5 mg 3%
- Vitamin K 89.1 µg 74%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 0.46 mg 3%
- Vitamin B6 0.07 mg 4%
- Folate (B9) 104 µg 26%
- Vitamin B12 0 µg 0%
- Choline 26.5 mg 5%
Minerals
- Calcium 105 mg 8%
- Iron 0.59 mg 3%
- Magnesium 19 mg 5%
- Phosphorus 43 mg 3%
- Potassium 274 mg 6%
- Zinc 0.41 mg 4%
- Copper 0.06 mg 7%
- Selenium 1.4 µg 3%
Similar foods
- Broccoliraw34 kcal / 100 g
- Broccoli leavesraw28 kcal / 100 g
- Broccoliniraw29 kcal / 100 g
- Chinese flowering cabbagechoy sum, raw17 kcal / 100 g
- Pak choi Chinese cabbageraw13 kcal / 100 g
- Verde ramoso broccoliraw30 kcal / 100 g
- Chinese cabbagechinese (pe-tsai), raw16 kcal / 100 g
- Brussels sproutsraw43 kcal / 100 g
- Kaleraw35 kcal / 100 g
- Green cauliflowerraw31 kcal / 100 g
Questions about Chinese broccoli
How do you cook Chinese broccoli so the stems are tender and the leaves stay bright?
Trim the dry ends and peel any especially thick stems. Blanch the stems for 2–3 minutes, add the leaves for the final minute, then drain; or stir-fry the stems first and add the leaves once they begin to soften.
What goes well with Chinese broccoli?
Garlic, ginger, chilli, sesame oil and soy sauce all suit its slightly bitter, leafy flavour. A familiar way to serve it is blanched or steamed with oyster sauce, alongside rice, noodles or roast meat.
How do you choose fresh Chinese broccoli?
Look for firm, crisp stems and deep-green leaves without yellowing or slimy patches. Small flower buds are fine; open flowers and limp leaves suggest it is past its best.
How should you store Chinese broccoli?
Keep it unwashed in a loosely closed bag in the fridge and use it within a few days. Wash it just before cooking, since damp leaves can deteriorate more quickly.
Can you use broccoli or broccolini instead of Chinese broccoli?
Yes: broccolini is the closer swap for stir-fries, though its stems may take a little longer to soften. Ordinary broccoli works too, but cut the stems thinly and cook them before adding the florets.
Is Chinese broccoli the same as broccoli raab?
No. Chinese broccoli, also called gai lan, has thick, crisp stems and broad leaves, often with small flower buds; broccoli raab has thinner stems and a more pronounced bitter taste.
Can you eat Chinese broccoli raw?
Yes, but its stems are quite firm and its leaves can taste bitter raw. Slice the stems very thinly for salads, or blanch or stir-fry it briefly for a softer texture.
Does Chinese broccoli provide vitamin C?
Yes. A 100 g portion provides 29.6 mg of vitamin C, and it is also high in vitamin K.
Source: USDA FoodData Central 169404 · per 100 g · carbohydrate per EU label, fibre excluded
