Choy Sum Calorie Count: The Raw Facts
One of the most appealing features of choy sum, also known as Chinese flowering cabbage, is its low caloric density. For a standard serving of 100 grams of raw choy sum, the calorie count is quite minimal. This makes it an ideal food for those watching their weight or simply aiming to increase their vegetable intake without adding extra calories.
Per 100 Grams (3.5 oz)
- Calories: Around 24 to 30 kcal.
- Carbohydrates: Approximately 4-5 grams.
- Protein: Approximately 2-2.5 grams.
- Fat: Extremely low, at around 0.5 grams or less.
- Dietary Fiber: A healthy 2-3 grams.
Per 1 Cup Chopped (Approx. 90g)
A standard cup of chopped choy sum contains even fewer calories, as it is a lighter measure. A rough estimate for one cup is around 20 calories, making it a nearly guilt-free way to fill up your plate.
The Impact of Cooking on Choy Sum Calories
While raw choy sum is the lowest in calories, the way you prepare it can change the final calorie count. The vegetable itself does not lose or gain calories during cooking through methods like steaming or boiling. However, adding other ingredients will increase the total caloric value of your dish.
- Steaming or Blanching: These are the best methods to preserve choy sum's low-calorie status. A simple blanched choy sum with a drizzle of soy sauce will add very few calories.
- Stir-frying: This is a common cooking method for choy sum, but it requires oil. Depending on the amount of oil used, this can raise the calorie count significantly. For example, a stir-fry recipe might add 50-80 calories per serving from the oil alone. Other ingredients like sauces with sugar can also contribute.
- Soups: Adding choy sum to soups and broths is another low-calorie preparation method, provided the broth and other ingredients are kept light.
Choy Sum vs. Bok Choy: A Calorie Comparison
Both choy sum and bok choy are popular Chinese greens from the Brassica rapa species, but their nutritional profiles have slight differences. This comparison shows that both are excellent, low-calorie choices.
| Nutrient (per 100g, raw) | Choy Sum | Bok Choy |
|---|---|---|
| Calories | Approx. 24-30 kcal | Approx. 20 kcal |
| Protein | Approx. 2.0-2.5 g | Approx. 2.0 g |
| Fiber | Approx. 2.7 g | Approx. 1.8 g |
| Vitamin A | High (200% DV in some sources) | High (21% DV in some sources) |
| Vitamin C | High (212% DV in some sources) | A source (18% DV in some sources) |
| Calcium | A source (24% DV in some sources) | A source (24% DV in some sources) |
| Folate | A good source (67% DV in some sources) | A good source (50% DV in some sources) |
As the table shows, choy sum can be slightly higher in overall nutrients like vitamins A and C, but both vegetables are very similar in their low-calorie, nutrient-rich composition.
Health Benefits of Eating Choy Sum
Beyond its low-calorie count, choy sum is packed with health-promoting properties.
Rich in Antioxidants
- Choy sum is an excellent source of beta-carotene, which is converted to vitamin A in the body.
- Antioxidants like flavonoids and others help fight against free radicals, which can contribute to chronic disease.
Important for Bone and Heart Health
- The vegetable provides calcium and vitamin K, two nutrients vital for maintaining strong, healthy bones.
- Its potassium content helps regulate blood pressure, which is beneficial for cardiovascular health.
Digestive Health
- The dietary fiber in choy sum supports a healthy digestive system and helps maintain bowel regularity.
Weight Management
- Because it is high in fiber and low in calories, choy sum helps you feel full and satisfied without a large energy intake, aiding in weight management.
Conclusion
In summary, choy sum is a highly nutritious, low-calorie food that is a perfect choice for anyone looking to eat healthier. Its minimal calorie content and robust vitamin and mineral profile make it a valuable addition to various dishes, from simple steamed sides to complex stir-fries. As with any food, be mindful of the cooking method and added ingredients, especially oils and sauces, to maintain its low-calorie status. For a more detailed look at the nutritional content of this and other vegetables, reliable sources like the Veggycation database can be consulted.
