Broccoli (Chinese Style Cooked) – Nutritional Information
Broccoli, particularly when prepared in the Chinese style, is a wonderfully healthy vegetable that offers an array of nutrients while being light in calories. It’s low in fat, high in fiber, and packed with essential vitamins and minerals, making it a great addition to a balanced diet. Whether you’re sautéing, stir-frying, or steaming, this vibrant green vegetable is a versatile ingredient in many dishes, and its mild flavor complements a variety of cuisines.
Nutritional Breakdown (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 22 kcal |
| Protein | 1.14 g |
| Fat | 0.72 g |
| Saturated Fats | 0.11 g |
| Carbohydrates | 3.81 g |
| Fiber | 2.5 g |
| Sugar | 0.84 g |
| Calcium | 100 mg |
| Iron | 0.56 mg |
| Magnesium | 18 mg |
| Phosphorus | 41 mg |
| Potassium | 261 mg |
| Sodium | 7 mg |
| Zinc | 0.39 mg |
| Copper | 0.061 mcg |
| Manganese | 0.264 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 28.2 mg |
| Thiamine (B1) | 0.095 mg |
| Riboflavin (B2) | 0.146 mg |
| Niacin (B3) | 0.437 mg |
| Vitamin B6 | 0.07 mg |
| Folate | 99 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 82 mcg |
| Vitamin E | 0.48 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Broccoli is a nutritional powerhouse. It’s an excellent source of Vitamin C, offering nearly half the daily recommended intake in just one serving, which plays a key role in immune function and skin health. The high fiber content (2.5 g per 100g) helps with digestion and supports gut health, while the moderate levels of potassium (261 mg) assist in maintaining proper heart function and muscle contraction.
This green vegetable also contains essential minerals like calcium and iron, which are vital for bone health and oxygen transport, respectively. Its rich antioxidant content—especially Vitamin A and Vitamin C—helps fight free radicals and protect cells from oxidative damage, contributing to overall longevity.
Additionally, the presence of B vitamins such as folate (99 mcg) supports energy metabolism and may reduce the risk of certain birth defects during pregnancy.
Dietary Preferences
- Low Calorie: At only 22 kcal per 100g, broccoli is an ideal choice for anyone looking to manage their weight while still enjoying a satisfying meal.
- High Fiber: Perfect for those looking to increase fiber intake for better digestive health and satiety.
- Low in Fat: Contains just 0.72 g of fat per 100g, making it a heart-healthy vegetable choice.
- Gluten-Free: Naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
- Vegan and Vegetarian-Friendly: This vegetable fits well within both vegan and vegetarian diets, offering essential nutrients without animal products.
Allergen Information
Broccoli is naturally free from common allergens such as gluten, dairy, eggs, and soy. It is also safe for individuals with tree nut, peanut, and shellfish allergies, making it a highly versatile vegetable for different dietary needs.
How to Prepare Chinese Style Broccoli
Chinese-style broccoli, or gai lan, is often prepared with a light stir-fry method or steamed. Here are a few simple steps to enjoy this nutrient-rich vegetable:
- Clean: Rinse the broccoli thoroughly under cold water. Trim the tough ends of the stalks.
- Stir-fry: Heat a little oil in a wok or large skillet. Add minced garlic and ginger, sautéing until fragrant. Toss in the broccoli and stir-fry for about 3-4 minutes until bright green and tender-crisp.
- Season: Add a splash of soy sauce or oyster sauce for a savory flavor, along with a pinch of sesame oil and a sprinkle of sesame seeds for added texture and depth.
- Serve: Chinese broccoli can be served as a side dish or added to noodle dishes, stir-fries, or rice bowls.
Conclusion
Broccoli, in its Chinese cooked form, not only provides a burst of flavor and texture but is also a nutrient-dense vegetable that supports a variety of dietary preferences. Its low calorie, high fiber, and antioxidant-rich profile makes it a great choice for those seeking to enhance their health while enjoying a delicious, versatile food. Whether you’re including it in a stir-fry, a soup, or serving it as a simple side, Chinese-style broccoli is a healthy and tasty way to bring a pop of green to your plate.
