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Tatsoi

Tatsoi

EverydayFresh

Tatsoi is a leafy green vegetable, also known as spinach mustard, characterized by its spoon-shaped leaves and mild, slightly peppery flavor. This versatile green is rich in vitamins A and C, as well as folate and calcium, making it a nutritionally dense addition to salads, stir-fries, and soups. Tatsoi is particularly cold-hardy, allowing it to be grown in cooler climates and harvested throughout the winter months.

Macro Impact

A 1 cup serving contains 52 calories, 5g protein, 9g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 52 calories?
Walking3.5 mph, moderate pace
12 min
YogaModerate effort, gentle pace
9 min
SwimmingModerate effort, freestyle
7 min
Biking12-14 mph, moderate effort
5 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
4 min

Nutrition Facts

Serving size1 cup (236 g)
Amount per serving
Calories52
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium71mg
3%
Total Carbohydrate9g
3%
Dietary Fiber6g
21%
Total Sugars2g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium354mg
27%
Iron3mg
14%
Potassium944mg
20%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
9 / 275 g
3%
Fiber
6 / 28 g
21%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
15%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
11%
Threonine
0 / 1 g
20%
Tryptophan
0 / 0 g
22%
Valine
0 / 2 g
15%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
14%
Riboflavin, B2
0 / 1 mg
22%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
1 / 1 mg
36%
Biotin, B7
4 / 30 mcg
12%
Cobalamin, B12
0 / 2 mcg
0%
Folate
201 / 400 mcg
50%
Vitamin A
1.9k / 800 mcg
236%
Vitamin C
165 / 83 mg
200%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
708 / 105 mcg
674%
Minerals
Calcium
354 / 1k mg
35%
Copper
0 / 1 mg
26%
Iron
3 / 13 mg
20%
Magnesium
47 / 370 mg
13%
Manganese
1 / 2 mg
23%
Phosphorous
71 / 700 mg
10%
Potassium
944 / 3k mg
31%
Selenium
2 / 55 mcg
4%
Sodium
71 / 2.3k mg
3%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
217 g
Caffeine
0 mg
Choline
24 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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