Nutrition facts · Vegetables
Calories in Gai lan (cooked)
Cooked gai lan (Chinese broccoli) has 22 calories per 100 g, and a 1 cup serving of cooked gai lan (88 g) has 19 calories. Most of those calories come from carbohydrates, at 3.8 g per 100 g, much of which is fiber (2.5 g), with smaller amounts of protein and fat.
Calories come from: Carbs 59% · Fat 24% · Protein 17%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 22 kcal | 1.1 g | 3.8 g | 0.7 g |
| 1 cup, cooked | 88 g | 19 kcal | 1 g | 3.4 g | 0.6 g |
Full nutrition (Per 100 g)
| Calories | 22 kcal |
|---|---|
| Protein | 1.1 g |
| Carbohydrates | 3.8 g |
| of which sugars | 0.8 g |
| Fiber | 2.5 g |
| Fat | 0.7 g |
| of which saturated | 0.1 g |
| Sodium | 7 mg |
What changes the calories
- Gai lan is often stir-fried or drizzled with oil, and any cooking oil adds its own calories on top of the vegetable itself.
- Oyster sauce, garlic sauce and other glossy toppings common in restaurant versions add calories, sugar and sodium that the plain vegetable doesn't have.
- Cooked greens lose water and shrink, so a cup of cooked gai lan holds more vegetable than a cup of raw, which changes calories per cup but not per gram of the same food.
- Restaurant portions can be much larger than a single cup, so the plate size matters more than the vegetable's own low calorie count.
Tips for logging it accurately
- Weigh your cooked gai lan after cooking and log it as the cooked form so the numbers match what you actually eat.
- Log cooking oil and sauces as separate items, since they usually contribute more calories than the gai lan itself.
- Snap a photo of your plate in BerryFit to log the gai lan and any sauce together, then adjust the portion if needed.
Log Gai lan (cooked) in seconds
Snap a photo of your meal or search for Gai lan (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of cooked gai lan?
A 1 cup serving of cooked gai lan (88 g) has 19 calories, with 1 g protein, 3.4 g carbs and 0.6 g fat.
Is gai lan high in protein?
Not especially. Cooked gai lan has 1.1 g of protein per 100 g, so most of its small calorie count comes from carbohydrates.
How many carbs are in cooked gai lan?
Cooked gai lan has 3.8 g of carbs per 100 g, including 2.5 g of fiber and 0.8 g of sugar.
How does gai lan compare with other greens?
It's very similar: cooked gai lan has 22 calories per 100 g, the same as broccoli rabe and mushrooms, and close to spinach at 23 and asparagus at 20.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Broccoli, chinese, cooked, FDC ID 169392); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
