Know what’s on your plate
Chinese cabbage
Calories & nutrition facts
chinese (pe-tsai), raw
Nutrition facts
Per 100 g% DV- Calories 16 kcal —
- Protein 1.2 g 2%
- Carbohydrate 2 g 1%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.2 g 4%
- Sugars 1.4 g —
- Sodium 9 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 16 µg 2%
- Vitamin C 27 mg 30%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 42.9 µg 36%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.4 mg 3%
- Pantothenic acid (B5) 0.11 mg 2%
- Vitamin B6 0.23 mg 14%
- Folate (B9) 79 µg 20%
- Vitamin B12 0 µg 0%
- Choline 7.6 mg 1%
Minerals
- Calcium 77 mg 6%
- Iron 0.31 mg 2%
- Magnesium 13 mg 3%
- Phosphorus 29 mg 2%
- Potassium 238 mg 5%
- Zinc 0.23 mg 2%
- Copper 0.04 mg 4%
- Manganese 0.19 mg 8%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 16 | 1.2 g | 2 g | 0.2 g |
| 1 × cup, shredded | 76 g | 12 | 0.9 g | 1.5 g | 0.2 g |
| 2 × cup, shredded | 152 g | 24 | 1.8 g | 3.1 g | 0.3 g |
| ½ × cup, shredded | 38 g | 6 | 0.5 g | 0.8 g | 0.1 g |
| 3 × cup, shredded | 228 g | 36 | 2.7 g | 4.6 g | 0.5 g |
| 4 × cup, shredded | 304 g | 49 | 3.6 g | 6.2 g | 0.6 g |
Similar foods
- Pak choi Chinese cabbageraw13 kcal / 100 g
- Napa cabbagecooked12 kcal / 100 g
- Chinese white cabbageraw18 kcal / 100 g
- Pak choi cabbageraw14 kcal / 100 g
- Pak choiChinese cabbage, pak choï ou pak choy, raw15 kcal / 100 g
- Bok choypak-choi, raw13 kcal / 100 g
- Cabbageraw25 kcal / 100 g
- Chinese broccoliraw26 kcal / 100 g
- Mustard cabbagewith salt28 kcal / 100 g
- Savoy cabbageraw27 kcal / 100 g
Questions about Chinese cabbage
How do you prepare Chinese cabbage for a stir-fry?
Separate the leaves, rinse away grit and dry them well. Slice the thick white ribs thinly and cook them for 2–3 minutes before adding the leafy parts for another minute or two.
Can you eat Chinese cabbage raw?
Yes. Shred the crisp leaves and ribs for a salad or slaw; toss them with a sharp dressing shortly before serving so they stay crunchy.
How long does Chinese cabbage keep in the fridge?
Keep the head unwashed in the vegetable drawer, loosely wrapped, and use it within about a week. Once cut, wrap the cut surface and use the remaining cabbage within a few days.
What can you make with Chinese cabbage?
It is used in kimchi, the Korean fermented cabbage dish, and works well in dumpling fillings, soups and quick stir-fries. Add it near the end of cooking when you want the leaves to retain some bite.
How is Chinese cabbage different from pak choi?
Chinese cabbage forms a compact, elongated head with broad, layered leaves; pak choi grows in separate spoon-shaped leaves with crisp stalks. Pak choi has 45 mg of vitamin C per 100 g, compared with 27 mg in Chinese cabbage.
Is Chinese cabbage nutritious?
A typical portion of shredded Chinese cabbage is about 76 g. It is high in vitamin K and a source of vitamin C and folate: a 100 g portion provides 42.9 µg of vitamin K, 27 mg of vitamin C and 79 µg of folate.
Source: USDA FoodData Central 169979 · per 100 g · carbohydrate per EU label, fibre excluded
