The Standard Serving Size Explained
The standard serving size is a key element of mindful eating and accurate nutrition tracking. For Chinese broccoli, or gai lan, the most commonly accepted standard is 1 cup. This applies whether the vegetable is raw or cooked, which makes portioning simple. In terms of weight, a cup is generally around 88 to 91 grams, varying slightly based on the source. A standard measuring cup is a reliable tool for portioning at home. While restaurant portions may differ, understanding the standard helps in controlling intake.
Chinese Broccoli Nutritional Breakdown
The nutritional value of a single serving is detailed below, based on a 1-cup portion (approximately 88 grams) of cooked Chinese broccoli.
| Nutrient | Amount per 1-Cup Serving | % Daily Value (DV) |
|---|---|---|
| Calories | ~19 kcal | 1% |
| Total Fat | ~0.63 g | 1% |
| Carbohydrates | ~3.35 g | 1% |
| Dietary Fiber | ~2.2 g | 8% |
| Protein | ~1 g | 3% |
| Vitamin C | ~24.8 mg | ~27% |
| Vitamin K | ~74.6 mcg | ~62% |
| Vitamin A | ~72.2 mcg (RE) | ~8% |
| Calcium | ~88 mg | 7% |
| Potassium | ~229.7 mg | 5% |
How to Measure Your Portion Accurately
There are several methods for measuring a single serving of Chinese broccoli to meet your nutritional goals.
Using Volume Measurement
- For chopped or prepared gai lan: Use a standard 1-cup measuring cup. Since the volume remains stable when cooked, measure either before or after heating.
- For whole stalks: Pack the stalks into the cup until level. Trim tough ends if they don't fit neatly.
Using a Food Scale
- Use a kitchen scale for precision. A serving is about 88 to 91 grams. A digital scale offers the most accurate readings, which is good for strict portion control. This is important for tracking macronutrients precisely.
Estimation Methods
- By hand: For a quick estimate, a single serving is about the amount that fits in your cupped hand. This is not very precise but works for informal meal prep.
- By bunch: Chinese broccoli is often sold in bunches. A standard bunch may contain multiple servings. A typical bunch might have 2-4 servings. It's best to verify this with a scale or measuring cup the first time.
Conclusion
Knowing the serving size of Chinese broccoli is straightforward. A standard serving is 1 cup, or about 88-91 grams, and this is consistent whether raw or cooked. This portion offers considerable nutritional benefits for very few calories, including ample vitamins C and K. Knowing the standard serving size makes it easy to manage portions and incorporate this healthy green into a regular diet with confidence. Nutrivore's Chinese Broccoli Nutrients page provides an excellent overview of the vegetable's health benefits.
How many calories are in a serving of Chinese broccoli?
One cup (88 grams) of cooked Chinese broccoli contains roughly 19 calories.
Is Chinese broccoli the same as regular broccoli?
No, they are different vegetables. Chinese broccoli, or gai lan, has flatter, blue-green leaves and thicker stems, while regular broccoli has a more compact head of green florets.
What are the key nutrients in one serving?
A single serving is a great source of vitamins C and K, with good levels of vitamin A, folate, calcium, and potassium.
How does cooking affect the serving size?
The volume of Chinese broccoli remains consistent when cooked, so 1 cup raw is approximately equal to 1 cup cooked.
Can I eat the entire plant, including the stems and leaves?
Yes, all parts of the Chinese broccoli plant are edible, including the thick stems, leaves, and small florets.
What is the Chinese name for Chinese broccoli?
Chinese broccoli is also known as gai lan, or sometimes as kai-lan.
Is Chinese broccoli easy to find in grocery stores?
It is commonly available in Asian supermarkets and is increasingly found in the produce sections of larger conventional grocery stores.
How should I store fresh Chinese broccoli?
Store Chinese broccoli wrapped in plastic in the refrigerator's crisper drawer, where it can last up to a week.
Is Chinese broccoli good for weight loss?
Yes, as it is low in calories and a good source of fiber, it is a filling and nutritious choice for a weight-conscious diet.
What is the best way to cook one serving of Chinese broccoli?
Popular methods include steaming, blanching, or quick-sautéing with garlic and oil.
Do the nutrients change when cooked?
Cooking can reduce some water-soluble vitamins like vitamin C, but Chinese broccoli keeps a high level of its key nutrients even when cooked.
