⏱ 25 min totalChinese Broccoli
Per 1 serving · 136 g · 5 ingredients
of a 2,000 cal day
- Protein6.6g15% of calories
- Carbs10g23% of calories
- Fat12g62% of calories
At a glance
One serving of Chinese Broccoli (136 g) has 163 calories, with 6.6 g of protein, 10 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin C (113% DV), Vitamin K (97% DV) and Vitamin B6 (20% DV). Keep an eye on saturated fat, which provides 23% of the daily value.
High in
20%+ of the daily value
- Vitamin C113%
- Vitamin K97%
- Vitamin B620%
- Folate (B9)21%
- Manganese21%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin E11%
- Riboflavin (B2)13%
- Niacin16%
- Pantothenic acid16%
- Iron14%
Watch
20%+ of the daily value
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Butter- 🥄¹⁄₁₆ tsp. Chinese five-spice powder
1 ¼ cup chopped Broccoli
½ tsp Tamari soy sauce
¹⁄₁₆ cup Peanuts
Directions
- 1
Chop the broccoli into bite-sized pieces and crush the peanuts.
- 2
Fill a pot with 2 inches of water and bring to a boil. Place the chopped broccoli in a steamer basket and set it over the boiling water. Steam for 4-5 minutes, or until the stems are just tender.
- 3
Transfer the steamed broccoli to a platter.
- 4
Discard the water in the pot. Add the butter, soy sauce, five-spice powder, and 2 teaspoons of water to the pot. Place the pot over medium-low heat and stir until the butter has melted.
- 5
Drizzle the butter mixture over the steamed broccoli.
- 6
Top the broccoli with the chopped peanuts and serve.
Vitamins & minerals
Amounts for 1 serving (136 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 84 μg | 9% |
| Vitamin C | 101 mg | 113% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 116 μg | 97% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 84 μg | 21% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 32 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 1 mg | 14% |
| Potassium | 445 mg | 9% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 125 mg | 18% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.5 mg | 21% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 28 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 422 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0.2 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 48 μg | — |
| Serine | 0.3 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 163 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Chinese Broccoli?
One serving of Chinese Broccoli (1 serving) has 163 calories, which works out to 120 calories per 100 g. That is about 8.1% of a 2,000-calorie day.
Is Chinese Broccoli high in protein?
Not especially. It has 6.6 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chinese Broccoli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chinese Broccoli?
207 mg per serving.
How much sugar is in Chinese Broccoli?
2.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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