Choy Sum
Choy Sum is a low-calorie vegetable packed with essential vitamins, especially vitamin C and vitamin A, supporting a balanced diet. It offers a notable amount of plant protein and dietary fiber, which help promote fullness and aid digestion. Additionally, it provides important minerals such as calcium, iron, and potassium, crucial for bone and muscle health. With its very low fat content, it’s an excellent choice for those seeking a healthy lifestyle without compromising on flavor.
Macronutrient distribution
A Serving (85 g) of Choy Sum contains 20 calories, 2.1 g of protein, 2.6 g of carbohydrates, and 0.17 g of fat.
- Protein
- 2.1 g42%
- Carbs
- 2.6 g50%
- Fat
- 0.2 g8%
of calories
Calorie Burn
How long would it take to burn off 20 calories?
- Walking3.5 mph, moderate pace4 min
- YogaModerate effort, gentle pace5 min
- SwimmingFreestyle, moderate effort3 min
- Biking12–14 mph, moderate effort2 min
- StairsStair climbing, moderate pace3 min
- Running5 mph (12 min/mile)2 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (85 g)
Carbohydrates
- Carbohydrates2.6 / 313 g(1%)
- Dietary Fiber1.3 / 38 g(3%)
- Soluble Fiber0.6 g
- Insoluble Fiber0.68 g
- Total Sugars0.85 g
Fats
- Total Fat0.17 / 83 g(0%)
- Saturated Fat0.03 / 25 g(0%)
- Monounsaturated Fat0.03 g
- Polyunsaturated Fat0.12 g
- Omega-30.03 g
- Omega-60.09 g
- Omega-90.03 g
- Oleic Acid0.03 g
- Stearic Acid0.01 g
- Linoleic Acid0.09 g
- Palmitic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.03 g
Protein
- Protein2.1 / 56 g(4%)
Amino Acids
- Lysine0.13 g
- Serine0.08 g
- Valine0.11 g
- Alanine0.1 g
- Cysteine0.03 g
- Proline0.09 g
- Arginine0.09 g
- Histidine0.05 g
- Threonine0.09 g
- Isoleucine0.09 g
- Methionine0.03 g
- Tryptophan0.03 g
- Glutamic Acid0.55 g
- Aspartic Acid0.3 g
- Phenylalanine0.1 g
- Glycine0.09 g
- Leucine0.13 g
- Tyrosine0.07 g
Vitamins
- Vitamin A535.5 / 900 ug(60%)
- Vitamin C63.8 / 90 mg(71%)
- Vitamin E0.43 / 15 mg(3%)
- Vitamin K51 / 120 ug(43%)
- Vitamin B60.17 / 1.3 mg(13%)
- Thiamin (B1)0.06 / 1.2 mg(5%)
- Riboflavin (B2)0.06 / 1.3 mg(5%)
- Niacin (B3)0.68 / 16 mg(4%)
- Folate39.9 / 400 ug(10%)
- Pantothenic Acid (B5)0.26 / 5 mg(5%)
- Biotin1.7 / 30 ug(6%)
- Choline17 / 550 mg(3%)
Minerals
- Calcium100.3 / 1,000 mg(10%)
- Iron1.3 / 8 mg(16%)
- Magnesium17 / 420 mg(4%)
- Phosphorus34 / 700 mg(5%)
- Potassium212.5 / 3,400 mg(6%)
- Sodium34 / 2,300 mg(1%)
- Zinc0.26 / 11 mg(2%)
- Copper0.09 / 0.9 mg(9%)
- Manganese0.17 / 2.3 mg(7%)
- Selenium0.6 / 55 ug(1%)
- Molybdenum0.85 / 45 ug(2%)
Other
- Water79.9 / 3,700 g(2%)
Sources
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