Gai Lan
Chinese broccoli with thick stems and dark leaves, typically blanched and dressed with garlic.
Nutrition per 100 g
Standardised to 100 g of gai lan, cooked for fair comparison. Typical serving: 100 g cooked — 22 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 22 kcal | 22 kcal | 100 kcal |
| Protein | 1.1 g | 1.1 g | 5 g |
| Carbohydrate | 3.8 g | 3.8 g | 17.3 g |
| Fat | 0.7 g | 0.7 g | 3.2 g |
| Fibre | 2.5 g | 2.5 g | 11.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of gai lan, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 82 µg | 82 µg | 9% |
| Vitamin C | 28.2 mg | 28.2 mg | 31% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.48 mg | 0.48 mg | 3% |
| Vitamin K | 84.8 µg | 84.8 µg | 71% |
| Thiamin | 0.095 mg | 0.095 mg | 8% |
| Riboflavin | 0.15 mg | 0.15 mg | 12% |
| Niacin | 0.44 mg | 0.44 mg | 3% |
| Vitamin B6 | 0.07 mg | 0.07 mg | 4% |
| Folate | 99 µg | 99 µg | 25% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.16 mg | 0.16 mg | 3% |
| Choline | 25.3 mg | 25.3 mg | 5% |
| Minerals | |||
| Calcium | 100 mg | 100 mg | 8% |
| Iron | 0.56 mg | 0.56 mg | 3% |
| Magnesium | 18 mg | 18 mg | 4% |
| Phosphorus | 41 mg | 41 mg | 3% |
| Potassium | 261 mg | 261 mg | 6% |
| Sodium | 7 mg | 7 mg | <1% |
| Zinc | 0.39 mg | 0.39 mg | 4% |
| Selenium | 1.3 µg | 1.3 µg | 2% |
| Copper | 0.061 mg | 0.061 mg | 7% |
| Manganese | 0.26 mg | 0.26 mg | 11% |
Source: USDA FoodData Central — Broccoli, chinese, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat gai lan?
- Micronutrients for relatively few calories when portions stay reasonable.
- Chinese broccoli with thick stems and dark leaves, typically blanched and dressed with garlic.
How to include it
- Cook simply with olive oil and an acid, or eat raw where appropriate.
- Typical pairing ideas: Oyster sauce, Garlic, Ginger.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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