Tatsoi is chock-full of beta-carotene, vitamins C, K, and A, as well as iron, calcium, potassium, and phosphorus. This dark leafy green packs a powerful nutrition punch.
At a mere 22 calories per 100 grams, Tatsoi is very low in calories but provides 210 mg of calcium (21% Daily Value), 449 mg of potassium (13% Daily Value), 130 mg of vitamin C (217% Daily Value), 159 mcg of folate (40% Daily Value), and 9900 IU of vitamin A equivalent (198%). A 100-gram serving contains 2.2 grams of protein, 0.3 grams of fat, 3.9 grams of carbohydrates, and 2.8 grams of fiber (an impressive 11% Daily Value).
Tatsoi is also loaded with carotenoids, precursors to vitamin A, which are not only important for maintaining healthy eyesight and immunity but have been shown to help prevent cancer and heart disease. Tatsoi also houses glucosinolates, which are beneficial phytochemicals that may help you ward off certain types of cancer.
With twice as much calcium as milk, more vitamin C than oranges, and boatloads of phytochemicals, tatsoi deserves a place on your plate.
Tatsoi’s versatility makes it an incredibly easy new ingredient to play around with. You can toss the smaller leaves into a salad to add a quick punch of vibrant flavor and color. To keep it simple, you can use Tatsoi in any way you would use spinach.
Want to jazz up your stir-fry dishes? Toss some Tatsoi (baby or mature leaves) into the wok in the last minute–your taste buds will thank you. It also makes a great last-minute addition to your favorite soups for a boost of color, flavor, and nutrition. Use Tatsoi leaves as a bed for a brown rice pilaf or quinoa salad, or wilt the leaves with a warm salad dressing. It’s great paired with eggs and avocado. And don’t toss out those crunchy stalks—you can actually use these in place of celery.