Chinese Broccoli with Oyster Sauce Recipe

Ingredient description Matched product Energy (calories)
250g Gai Lan (Chinese broccoli) Broccoli raab · raw - 250 g 55 kcal
10g Ginger Ginger root · raw - 10 g 8 kcal
2 Dried chilies Seasoning mix · dry · chili · original - 2 g 7 kcal
1 Piece of green onion Onions · young green · tops only - 2 g 1 kcal
2 Garlic cloves Garlic · raw - 2 clove 9 kcal
10ml Vegetable oil Vegetable oil · palm kernel - 10 g 86 kcal
2 tablespoons Oyster sauce Sauce · oyster · ready-to-serve - 2 tbsp 18 kcal
1 teaspoon Salt Salt · table - 1 tsp 0 kcal
1/2 teaspoon Soy sauce Sauce · peanut · made from peanut butter · water · soy sauce - 0.5 tsp 8 kcal
1 teaspoon Sugar Sugars · brown - 1 tsp packed 17 kcal
10
Main Ingredients
1
Servings per recipe
330 g
Servings size
Amount per 316 g= 1 serving(s)
  • Energy (calories)：115kcal
    10%
  • Protein：9.17g
    17%
  • Fat：1.9g Why gray?
    25%
  • Carbohydrates：19.99g
    9%
Calorie breakdown
  • Protein: 20%
    24kcal
  • Fat: 14%
    16kcal
  • Carbohydrates: 65%
    76kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
1:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    10%
    209 kcal
  • Water
    10%
    275.26 g

Carbohydrates

  • Carbohydrate
    9%
    21.24 g
  • Fiber
    30%
    7.5 g
  • Sugars, total
    6.41 g
  • Starch
    0 g

Lipids

  • Total lipid (fat)
    25%
    12.06 g
  • Total polyunsaturated
    0.795 g
  • Omega 3 (n-3)
    0.29 g
  • Omega 6 (n-6)
    0.351 g
  • Total monounsaturated
    1.457 g
  • Total saturated
    as low as possible
    8.405 g
  • Total trans
    as low as possible
    0.001 g
  • Cholesterol
    as low as possible
    0 mg

Protein + aminoacids

  • Protein
    17%
    9.41 g
  • Tryptophan
    35%
    0.113 g
  • Threonine
    22%
    0.278 g
  • Isoleucine
    23%
    0.278 g
  • Leucine
    17%
    0.451 g
  • Lysine
    21%
    0.517 g
  • Methionine + Cystine
    19%
    0.228 g
  • Methionine
    0.126 g
  • Cystine
    0.102 g
  • Phenylalanine + Tyrosine
    25%
    0.53 g
  • Phenylalanine
    0.335 g
  • Tyrosine
    0.194 g
  • Valine
    26%
    0.407 g

Vitamins

  • Vitamin C
    71%
    53.3 mg
  • Folate, total
    215 µg
  • Folate, DFE
    215 µg DFE
  • Vitamin B-1 (Thiamin)
    39%
    0.426 mg
  • Vitamin B-2 (Riboflavin)
    35%
    0.381 mg
  • Vitamin B-3 (Niacin)
    27%
    3.808 mg
  • Vitamin B-5 (Pantothenic acid)
    18%
    0.885 mg
  • Vitamin B-6
    41%
    0.533 mg
  • Vitamin B-12 (Cobalamin)
    6%
    0.15 µg
  • Vitamin A
    287%
    6692 IU
  • Vitamin E
    30%
    4.53 mg
  • Vitamin D
    0%
    0 IU
  • Vitamin K
    629%
    565.7 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    30%
    301 mg
  • Magnesium, Mg
    21%
    64 mg
  • Phosphorus, P
    30%
    207 mg
  • Iron, Fe
    32%
    5.74 mg
  • Potassium, K
    13%
    592 mg
  • Sodium, Na
    235%
    3528 mg
  • Zinc, Zn
    26%
    2.1 mg
  • Copper, Cu
    23%
    0.207 mg
  • Selenium, Se
    9%
    5.2 µg
  • Manganese, Mn
    64%
    1.156 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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