Tatsoi
Tatsoi is a low-calorie vegetable rich in fiber, making it a light yet satisfying addition to your meals. It offers a decent amount of protein with very low fat, especially saturated fat. This leafy green is an excellent source of vitamins C, A, and K, which support skin health and bone strength. It also provides essential minerals like calcium, potassium, and iron, contributing to overall metabolic and energetic balance.
Macronutrient distribution
A Serving (236 g) of Tatsoi contains 52 calories, 5.2 g of protein, 9.2 g of carbohydrates, and 0.71 g of fat.
- Protein
- 5.2 g32%
- Carbs
- 9.2 g58%
- Fat
- 0.7 g10%
of calories
Calorie Burn
How long would it take to burn off 52 calories?
- Walking3.5 mph, moderate pace9 min
- YogaModerate effort, gentle pace13 min
- SwimmingFreestyle, moderate effort7 min
- Biking12–14 mph, moderate effort5 min
- StairsStair climbing, moderate pace7 min
- Running5 mph (12 min/mile)5 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 (236 g)
Carbohydrates
- Carbohydrates9.2 / 313 g(3%)
- Dietary Fiber5.9 / 38 g(16%)
- Soluble Fiber3.1 g
- Insoluble Fiber2.8 g
- Total Sugars2.4 g
- Other Carbohydrates0.94 g
Fats
- Total Fat0.71 / 83 g(1%)
- Saturated Fat0.12 / 25 g(0%)
- Monounsaturated Fat0.24 g
- Polyunsaturated Fat0.28 g
- Omega-30.24 g
- Omega-60.09 g
- Omega-90.24 g
- Oleic Acid0.24 g
- Stearic Acid0.05 g
- Linoleic Acid0.09 g
- Myristic Acid0.02 g
- Palmitic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.19 g
Protein
- Protein5.2 / 56 g(9%)
Amino Acids
- Lysine0.35 g
- Serine0.28 g
- Valine0.31 g
- Alanine0.28 g
- Cysteine0.09 g
- Proline0.24 g
- Arginine0.33 g
- Histidine0.12 g
- Threonine0.24 g
- Isoleucine0.26 g
- Methionine0.09 g
- Tryptophan0.07 g
- Glutamic Acid0.87 g
- Aspartic Acid0.54 g
- Phenylalanine0.21 g
- Glycine0.24 g
- Leucine0.45 g
- Tyrosine0.17 g
Vitamins
- Vitamin A1,888 / 900 ug(210%)
- Vitamin C165.2 / 90 mg(184%)
- Vitamin E1.2 / 15 mg(8%)
- Vitamin K708 / 120 ug(590%)
- Vitamin B60.47 / 1.3 mg(36%)
- Thiamin (B1)0.17 / 1.2 mg(14%)
- Riboflavin (B2)0.26 / 1.3 mg(20%)
- Niacin (B3)1.2 / 16 mg(7%)
- Folate200.6 / 400 ug(50%)
- Pantothenic Acid (B5)0.47 / 5 mg(9%)
- Biotin3.5 / 30 ug(12%)
- Choline23.6 / 550 mg(4%)
Minerals
- Calcium354 / 1,000 mg(35%)
- Iron2.6 / 8 mg(32%)
- Magnesium47.2 / 420 mg(11%)
- Phosphorus70.8 / 700 mg(10%)
- Potassium944 / 3,400 mg(28%)
- Sodium70.8 / 2,300 mg(3%)
- Zinc0.71 / 11 mg(6%)
- Copper0.24 / 0.9 mg(26%)
- Manganese0.47 / 2.3 mg(21%)
- Selenium2.4 / 55 ug(4%)
Other
- Water217.1 / 3,700 g(6%)
Sources
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