Per 100g, tatsoi brings 13 calories with 2.2g of carbs (most of which is fiber). High-volume eating done right — easy to enjoy in cup-after-cup quantities.
Calories scale with portion. Here's how a typical tatsoi serving translates in your tracker:
Very low calorie — at 13 kcal per 100g, tatsoi adds volume to a meal without meaningfully denting a calorie deficit.
How tatsoi stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at tatsoi and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreTatsoi has approximately 13 calories per 100g. A typical serving — 3 oz (85g) — comes in at 11 calories.
1.5g of protein per 100g. That puts tatsoi at roughly 11.5g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Tatsoi is naturally low-calorie at 13 kcal per 100g, so it's easy to fit into a deficit.