Limited nutritional benefit
Chinese deep-fried sticks of salted, leavened wheat dough.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8g | 14.3% |
| Fat | 18g | 25.7% |
| Carbs | 50g | 16.7% |
| Simple Sugars | 17.5g | Estimate |
| Complex Carbs | 30.8g | Estimate |
| Fiber | 1.7g | 6.8% |
| Water | 22g | 0.9% |
| Calories | 395 | 17.6% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.98 | g | 14.9% |
| Monounsaturated | 4.15 | g | 16.6% |
| Polyunsaturated | 9.85 | g | 75.8% |
| Omega-3 | 2.955 | g | Estimate |
| DHA | 6 | mg | 0.7% |
| Omega-6 | 6.895 | g | Estimate |
| Trans | 0.09 | g | 4.5% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 1.33 | mg |
| Selenium | 25.2 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 14.6 | mcg | 1.6% |
| vitamin B1 | 0.061 | mg | 5.1% |
| vitamin B2 | 0.064 | mg | 4.9% |
| vitamin B3 | 0.692 | mg | 4.3% |
| vitamin B6 | 0.035 | mg | 2.1% |
| vitamin B9 | 15.3 | mcg | 3.8% |
| vitamin B12 | 0.081 | mcg | 3.4% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.194 (8 IU) | mcg | 1.3% |
| vitamin E | 1.33 | mg | 8.9% |
| vitamin K | 27.1 | mcg | 22.6% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 128 | mg | 12.8% |
| iron | 1.12 | mg | 6.2% |
| magnesium | 16.4 | mg | 4.1% |
| phosphorus | 240 | mg | 34.3% |
| potassium | 84 | mg | 3.2% |
| sodium | 588 | mg | 25.6% |
| zinc | 0.596 | mg | 5.4% |
| copper | 0.104 | mg | 11.6% |
| manganese | 0.444 | mg | 19.3% |
| selenium | 25.2 | mcg | 45.8% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 182 | mg | 26.0% | 92% |
| Isoleucine | 303 | mg | 21.6% | 82% |
| Leucine | 575 | mg | 21.1% | 77% |
| Lysine limiting | 245 | mg | 11.7% | 41% |
| Methionine | 330 | mg | 31.4% | 117% |
| Phenylalanine | 664 | mg | 37.9% | 132% |
| Threonine | 241 | mg | 23.0% | 78% |
| Tryptophan | 100 | mg | 35.7% | 123% |
| Valine | 360 | mg | 19.8% | 73% |
Values per 100 g
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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.
Knead for 2-3 minutes, cover and rest for 20 minutes; knead briefly again and repeat twice more.
Shape the dough into a flat rectangle, oil it, wrap it and refrigerate for 8 hours or overnight.
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.
Stack two strips on top of each other and press them together lengthwise with a chopstick.
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.
Drain on a rack and serve warm, traditionally with soy milk or rice porridge.