Broccoli, Chinese, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Also known as gai lan, Chinese broccoli has thick, flat leaves and tender stems with a slightly bitter, earthy flavor that mellows when cooked.
Per 100g reference serving, Broccoli, Chinese, cooked provides 50 kcal of energy, 1.22g protein (9% of calories), 4.72g total carbohydrates (35% of calories, including 2.6g dietary fiber and 0.89g sugars), and 3.42g total fat (56% of calories).
Vitamins Profile in Broccoli, Chinese, cooked (Per 100g)
Track how Broccoli, Chinese, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 25.4 mg | 28.2% DV |
| Vitamin A (RAE) | 94 µg | 10.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.9 mg | 6% DV |
| Vitamin K (Phylloquinone) | 92 µg | 76.7% DV |
| Vitamin B1 (Thiamin) | 0.091 mg | 7.6% DV |
| Vitamin B2 (Riboflavin) | 0.147 mg | 11.3% DV |
| Vitamin B3 (Niacin) | 0.44 mg | 2.8% DV |
| Vitamin B6 (Pyridoxine) | 0.084 mg | 4.9% DV |
| Total Folate (Vitamin B9) | 89 µg | 22.2% DV |
| Folate (Dietary Folate Equivalents) | 89 µg | 22.2% DV |
| Natural Food Folate | 89 µg | 22.2% DV |
| Choline | 27 mg | 4.9% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 994 µg | 27.6% DV |
| Lutein + Zeaxanthin | 917 µg | 9.2% DV |
Minerals & Electrolytes in Broccoli, Chinese, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.6 mg | 3.3% DV |
| Calcium (Ca) | 106 mg | 8.2% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 277 mg | 5.9% DV |
| Zinc (Zn) | 0.41 mg | 3.7% DV |
| Selenium (Se) | 1.4 µg | 2.5% DV |
| Phosphorus (P) | 44 mg | 3.5% DV |
| Copper (Cu) | 0.065 mg | 7.2% DV |
| Sodium (Na) | 133 mg | 5.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.358 g | 22.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.757 g | 5.4% DV |
| Monounsaturated Fat (MUFA) | 0.994 g | 3.3% DV |
| Polyunsaturated Fat (PUFA) | 1.11 g | 5.6% DV |
| Saturated Fat (SFA) | 0.811 g | 4.1% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Broccoli, Chinese, cooked contains 50 calories (kcal), 1.22g of protein, 4.72g of carbohydrates (2.6g fiber, 0.89g total sugars), and 3.42g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Broccoli, Chinese, cooked has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -5.46 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Broccoli, Chinese, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Broccoli, Chinese, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.