Broccoli, chinese, cooked
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Chinese broccoli, or gai lan, is a leafy green with thick, succulent stems and a deep, slightly bitter flavor reminiscent of broccoli rabe. When cooked, its texture becomes tender yet crisp, offering a satisfying bite. Nutritionally, it's a low-calorie powerhouse, delivering a notable 2.5g of fiber per 100g to support digestion.
Calorie split: 17% protein · 58% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, savory flavor that holds up beautifully to bold sauces like oyster sauce or garlic. Its versatility allows it to be steamed, stir-fried, or blanched, making it a staple in many Asian cuisines.
⚠️ Watch-outs & how to enjoy it better
Its natural bitterness can be off-putting to some palates, and overcooking can turn it mushy. To counteract bitterness, blanch it briefly in salted water before stir-frying. Pairing it with savory sauces or a touch of sugar can also balance the flavor.
Key benefits
- Excellent source of dietary fiber for gut health.
- Very low in calories, supporting weight management.
- Contains vitamins K and C for immune and bone health.
- Provides minerals like calcium and potassium.
- Rich in antioxidants like sulforaphane.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, Chinese broccoli is not a close relative of common broccoli but is instead more closely related to kale and cabbage.
Full nutrition (USDA data · scales with serving)
| Water | 93.5 g |
| Energy | 22.0 kcal |
| Energy | 94.0 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 0.72 g |
| Ash | 0.79 g |
| Carbohydrate, by difference | 3.8 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 0.84 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 0.56 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 41.0 mg |
| Potassium, K | 261 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 1.3 ug |
| Vitamin C, total ascorbic acid | 28.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.15 mg |
| Niacin | 0.44 mg |
| Pantothenic acid | 0.16 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 99.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 99.0 ug |
| Folate, DFE | 99.0 ug |
| Choline, total | 25.3 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 82.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 983 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1638 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 912 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 84.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.11 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.33 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Broccoli, cooked, boiled, drained, with salt — USDA does not publish this profile for Broccoli.
| Tryptophan | 0.03 g |
| Threonine | 0.10 g |
| Isoleucine | 0.09 g |
| Leucine | 0.15 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.12 g |
| Tyrosine | 0.06 g |
| Valine | 0.14 g |
| Arginine | 0.20 g |
| Histidine | 0.06 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.33 g |
| Glutamic acid | 0.55 g |
| Glycine | 0.10 g |
| Proline | 0.11 g |
| Serine | 0.13 g |
FAQ
How is Chinese broccoli different from regular broccoli?
Chinese broccoli (gai lan) has flat, wide leaves and thick stems with small florets, while regular broccoli has a large, dense head of florets. Gai lan has a more pronounced, slightly bitter flavor.
What's the best way to cook it to retain nutrients?
Quick cooking methods like stir-frying, blanching, or steaming are best. Avoid boiling for long periods, as it can leach out water-soluble vitamins and make the texture mushy.
Can I eat it raw?
While possible, it's not common due to its tough stems and bitter compounds. Cooking softens the texture and mellows the bitterness, making it more palatable and easier to digest.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.22 kcal/g · 21% calories from protein · 2.5 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.