Gai Lan
Gai Lan, also known as Chinese broccoli or Chinese kale, is a popular Cantonese stir-fry featuring thick, leafy greens with crisp stems. It's typically cooked with garlic and oyster sauce, sometimes with fermented bean curd or mustard greens for extra flavor. This dish is a staple in Cantonese cuisine and dim sum restaurants across Southern China and Southeast Asia.
🍽️ Nutrition at a glance
Gai Lan is low in calories (around 50-80 per serving) and carbohydrates, while providing a good source of plant-based protein, fiber, vitamins C and K, and minerals like calcium and iron. The oyster sauce adds a small amount of fat and sodium.
Nutrition breakdown
| Calories | 50 kcal |
| Protein | 4 g |
| Carbs | 6 g |
| Fat | 1.5 g |
| Fiber | 3 g |
| Sugar | 1.5 g |
| Sodium | 300 mg |
| Vitamin C | 80 mg |
| Vitamin A | 3000 IU |
| Vitamin K | 120 mcg |
| Calcium | 150 mg |
| Iron | 1.8 mg |
| Potassium | 350 mg |
| Folate | 60 mcg |
| Manganese | 0.4 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Gai Lan is nutritionally dense, offering more protein and fiber than many common vegetables, and its slightly bitter, peppery flavor comes from glucosinolates, compounds also found in broccoli and kale. In Cantonese culture, it's often served during festivals and family gatherings as a symbol of good health and prosperity.
