Youtiao

Limited nutritional benefit

Chinese deep-fried sticks of salted, leavened wheat dough.

Youtiao — photo 1

Youtiao are long Chinese sticks of salted wheat dough leavened with baking powder and baking soda, deep-fried until puffed and golden and eaten for breakfast with soy milk or rice porridge. One 60 g stick has about 237 kcal, 30 g of refined carbohydrate, 10.7 g fat, mostly from the frying oil, under 5 g protein and 350 mg sodium. Pairing one stick with unsweetened soy milk adds protein without much extra fat.

Macronutrients Distribution

Protein: 8g (10.5%)
Fat: 18g (23.7%)
Carbs: 50g (65.8%)
Fiber: 1.7g

Basic Nutritional Info

NutrientValueDV
Protein8g14.3%
Fat18g25.7%
Carbs50g16.7%
Simple Sugars17.5gEstimate
Complex Carbs30.8gEstimate
Fiber1.7g6.8%
Water22g0.9%
Calories39517.6%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
75

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.98g14.9%
Monounsaturated4.15g16.6%
Polyunsaturated9.85g75.8%
Omega-32.955gEstimate
DHA6mg0.7%
Omega-66.895gEstimate
Trans0.09g4.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin E1.33mg
Selenium25.2mcg

Vitamins

VitaminAmountUnitDV
vitamin A14.6mcg1.6%
vitamin B10.061mg5.1%
vitamin B20.064mg4.9%
vitamin B30.692mg4.3%
vitamin B60.035mg2.1%
vitamin B915.3mcg3.8%
vitamin B120.081mcg3.4%
vitamin C0mg0.0%
vitamin D0.194 (8 IU)mcg1.3%
vitamin E1.33mg8.9%
vitamin K27.1mcg22.6%

Minerals

MineralAmountUnitDV
calcium128mg12.8%
iron1.12mg6.2%
magnesium16.4mg4.1%
phosphorus240mg34.3%
potassium84mg3.2%
sodium588mg25.6%
zinc0.596mg5.4%
copper0.104mg11.6%
manganese0.444mg19.3%
selenium25.2mcg45.8%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 182mg26.0%92%
Isoleucine 303mg21.6%82%
Leucine 575mg21.1%77%
Lysine limiting245mg11.7%41%
Methionine 330mg31.4%117%
Phenylalanine 664mg37.9%132%
Threonine 241mg23.0%78%
Tryptophan 100mg35.7%123%
Valine 360mg19.8%73%

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Values per 100 g

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Allergens

GlutenEggs

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Breakfast Difficulty: Medium Servings: 8 Total: 40 min

Ingredients

  • All-purpose flour 300 g
  • Water 150 ml
  • Egg, large 1 (50 g)
  • Baking powder 1 1/2 tsp (7 g)
  • Baking soda 1/2 tsp (2 g)
  • Salt 2/3 tsp (4 g)
  • Vegetable oil, for the dough 1 tbsp (13.5 g)
  • Vegetable oil, for deep-frying 1 l
Prep
20 min
Cook
20 min

Instructions

  1. 1

    Mix the flour, baking powder, baking soda and salt, then add the egg, water and 1 tbsp of oil and stir into a soft, sticky dough.

  2. 2

    Knead for 2-3 minutes, cover and rest for 20 minutes; knead briefly again and repeat twice more.

  3. 3

    Shape the dough into a flat rectangle, oil it, wrap it and refrigerate for 8 hours or overnight.

  4. 4

    Let the dough come to room temperature, stretch and press it into a long strip about 10 cm wide and 1 cm thick, and cut it crosswise into 16 equal strips.

  5. 5

    Stack two strips on top of each other and press them together lengthwise with a chopstick.

  6. 6

    Heat the oil to 200C, stretch each pair to about 25 cm and fry for 1-2 minutes, turning constantly, until puffed and golden brown.

  7. 7

    Drain on a rack and serve warm, traditionally with soy milk or rice porridge.