Chinese broccoli nutrition: calories, carbs, GI, protein, fiber, fats
Broccoli, chinese, cooked
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Chinese broccoli
| Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. | 32 (low) |
| Calories ⓘ Calories per 100-gram serving | 22 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.31 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (88 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -5.2 (alkaline) |
Vitamin C ⓘHigher in Vitamin C content than 84% of foods
Vitamin A ⓘHigher in Vitamin A content than 84% of foods
Calcium ⓘHigher in Calcium content than 78% of foods
Folate ⓘHigher in Folate content than 76% of foods
Folate, food ⓘHigher in Folate, food content than 76% of foods
Chinese broccoli calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 22 | |
| Calories in 1 cup | 19 | 88 g |
Chinese broccoli Glycemic index (GI)
Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
Mineral coverage chart
Calcium:
100 mg of 1,000 mg
10%
Iron:
0.56 mg of 8 mg
7%
Magnesium:
18 mg of 420 mg
4%
Phosphorus:
41 mg of 700 mg
6%
Potassium:
261 mg of 3,400 mg
8%
Sodium:
7 mg of 2,300 mg
0%
Zinc:
0.39 mg of 11 mg
4%
Copper:
0.061 mg of 1 mg
7%
Manganese:
0.264 mg of 2 mg
11%
Selenium:
1.3 µg of 55 µg
2%
Choline:
25.3 mg of 550 mg
5%
Mineral chart - relative view
Calcium
100 mg
TOP 22%
Potassium
261 mg
TOP 46%
Manganese
0.264 mg
TOP 47%
Magnesium
18 mg
TOP 66%
Choline
25.3 mg
TOP 73%
Copper
0.061 mg
TOP 75%
Iron
0.56 mg
TOP 75%
Zinc
0.39 mg
TOP 75%
Phosphorus
41 mg
TOP 80%
Selenium
1.3 µg
TOP 80%
Sodium
7 mg
TOP 87%
Vitamin coverage chart
Vitamin A:
1638 IU of 5,000 IU
33%
Vitamin E :
0.48 mg of 15 mg
3%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
28.2 mg of 90 mg
31%
Vitamin B1:
0.095 mg of 1 mg
8%
Vitamin B2:
0.146 mg of 1 mg
11%
Vitamin B3:
0.437 mg of 16 mg
3%
Vitamin B5:
0.159 mg of 5 mg
3%
Vitamin B6:
0.07 mg of 1 mg
5%
Folate:
99 µg of 400 µg
25%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
84.8 µg of 120 µg
71%
Vitamin chart - relative view
Vitamin A
1638 IU
TOP 16%
Vitamin C
28.2 mg
TOP 16%
Folate
99 µg
TOP 24%
Vitamin K
84.8 µg
TOP 43%
Vitamin B1
0.095 mg
TOP 50%
Vitamin E
0.48 mg
TOP 58%
Vitamin B2
0.146 mg
TOP 58%
Vitamin B6
0.07 mg
TOP 73%
Vitamin B3
0.437 mg
TOP 80%
Vitamin B5
0.159 mg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
1.14 g of 50 g
2%
Fats:
Daily Value: 1%
0.72 g of 65 g
1%
Carbs:
Daily Value: 1%
3.81 g of 300 g
1%
Water:
Daily Value: 5%
93.54 g of 2,000 g
5%
Other:
0.79 g
Fat type information
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
Fiber content ratio for Chinese broccoli
Sugar:
0.84 g
Fiber:
2.5 g
Other:
0.47 g
All nutrients for Chinese broccoli per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 22kcal | 1% | 96% |
2.1 times less than Orange
|
| Protein | 1.14g | 3% | 84% |
2.5 times less than Broccoli
|
| Fats | 0.72g | 1% | 77% |
46.3 times less than Cheddar Cheese
|
| Vitamin C | 28.2mg | 31% | 16% |
1.9 times less than Lemon
|
| Net carbs | 1.31g | N/A | 68% |
41.4 times less than Chocolate
|
| Carbs | 3.81g | 1% | 63% |
7.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.56mg | 7% | 75% |
4.6 times less than Beef
|
| Calcium | 100mg | 10% | 22% |
1.3 times less than Milk
|
| Potassium | 261mg | 8% | 46% |
1.8 times more than Cucumber
|
| Magnesium | 18mg | 4% | 66% |
7.8 times less than Almond
|
| Sugar | 0.84g | N/A | 67% |
10.7 times less than Coca-Cola
|
| Fiber | 2.5g | 10% | 31% |
Equal to Orange
|
| Copper | 0.06mg | 7% | 75% |
2.3 times less than Shiitake
|
| Zinc | 0.39mg | 4% | 75% |
16.2 times less than Beef
|
| Phosphorus | 41mg | 6% | 80% |
4.4 times less than Chicken meat
|
| Sodium | 7mg | 0% | 87% |
70 times less than White Bread
|
| Vitamin A | 1638IU | 33% | 16% |
10.2 times less than Carrot
|
| Vitamin A RAE | 82µg | 9% | 30% | |
| Vitamin E | 0.48mg | 3% | 58% |
3 times less than Kiwifruit
|
| Selenium | 1.3µg | 2% | 80% | |
| Manganese | 0.26mg | 11% | 47% | |
| Vitamin B1 | 0.1mg | 8% | 50% |
2.8 times less than Pea raw
|
| Vitamin B2 | 0.15mg | 11% | 58% |
1.1 times more than Avocado
|
| Vitamin B3 | 0.44mg | 3% | 80% |
21.9 times less than Turkey meat
|
| Vitamin B5 | 0.16mg | 3% | 84% |
7.1 times less than Sunflower seed
|
| Vitamin B6 | 0.07mg | 5% | 73% |
1.7 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 84.8µg | 71% | 43% |
1.2 times less than Broccoli
|
| Folate | 99µg | 25% | 24% |
1.6 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.11g | 1% | 81% |
53.6 times less than Beef
|
| Monounsaturated Fat | 0.05g | N/A | 84% |
196 times less than Avocado
|
| Polyunsaturated fat | 0.33g | N/A | 70% |
143 times less than Walnut
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 22
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 7mg
1%
Total Carbohydrate
4g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
100mg
10%
Iron
1mg
13%
Potassium
261mg
8%
*
The % Daily Value (DV) 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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Chinese broccoli nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.