Know what’s on your plate
Napa cabbage
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 12 kcal —
- Protein 1.1 g 2%
- Carbohydrate 2.2 g 1%
- Fat 0.2 g 0%
- Sodium 11 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 13 µg 1%
- Vitamin C 3.2 mg 4%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.01 mg 0%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.47 mg 3%
- Pantothenic acid (B5) 0.04 mg 1%
- Vitamin B6 0.04 mg 2%
- Folate (B9) 43 µg 11%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 29 mg 2%
- Iron 0.74 mg 4%
- Magnesium 8 mg 2%
- Phosphorus 19 mg 2%
- Potassium 87 mg 2%
- Zinc 0.14 mg 1%
- Copper 0.1 mg 11%
- Manganese 0.2 mg 9%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 12 | 1.1 g | 2.2 g | 0.2 g |
| 1 × cup | 109 g | 13 | 1.2 g | 2.4 g | 0.2 g |
| 2 × cup | 218 g | 26 | 2.4 g | 4.9 g | 0.4 g |
| ½ × cup | 54.5 g | 7 | 0.6 g | 1.2 g | 0.1 g |
| 3 × cup | 327 g | 39 | 3.6 g | 7.3 g | 0.6 g |
| 4 × cup | 436 g | 52 | 4.8 g | 9.7 g | 0.7 g |
Similar foods
- Chinese cabbagechinese (pe-tsai), raw16 kcal / 100 g
- Cabbageraw25 kcal / 100 g
- Chinese white cabbageboiled20 kcal / 100 g
- Pak choi cabbagecooked17 kcal / 100 g
- White cabbagecooked16 kcal / 100 g
- Savoy cabbagecooked22 kcal / 100 g
- Kimchi cabbage15 kcal / 100 g
- Mustard cabbagecooked19 kcal / 100 g
- Portuguese cabbagecooked25 kcal / 100 g
- Sauerkraut cabbagecooked14 kcal / 100 g
Questions about Napa cabbage
How do you prepare Napa cabbage for cooking?
Peel away any wilted outer leaves, halve the cabbage lengthways and rinse between the tightly packed leaves, where grit can hide. Cut out the tough base, then slice the leaves and stems together or separately; the stems take a little longer to soften.
How do you stir-fry Napa cabbage without making it soggy?
Dry it well after washing and cook in a very hot wok in small batches. Fry the sliced stems for about 2 minutes before adding the leaves for another 1–2 minutes; season with soy sauce, garlic or ginger at the end.
Can you eat Napa cabbage raw?
Yes. Shred it finely for slaw or salad, or separate the leaves and use them as crisp wraps; its mild flavour works well with sesame dressing, citrus or a little vinegar.
How do you store Napa cabbage?
Keep it whole and unwashed in the fridge, loosely wrapped or in a perforated bag, and use it within about a week for the best crunch. Once cut, wrap the exposed face and use the remainder within a few days.
How do you choose a good Napa cabbage?
Look for a firm, heavy head with tightly packed, crisp leaves and a fresh-looking base. Avoid heads with slimy patches, extensive browning or limp outer leaves.
What dishes use Napa cabbage?
It is a classic choice for Korean kimchi and Chinese dumpling fillings, and it is also popular in hot pots, soups and quick stir-fries. For dumplings, salt the finely chopped cabbage briefly, then squeeze out its liquid before mixing it with the filling.
Can you use Napa cabbage instead of pak choi?
Yes, especially in soups and stir-fries, but Napa cabbage has broad, layered leaves and a softer texture, while pak choi has juicy, spoon-shaped stalks. Add Napa cabbage near the end of cooking so its leaves do not collapse.
How do you use Napa cabbage in kimchi?
For baechu kimchi, quarter the cabbage lengthways, salt it until the leaves become pliable, then rinse and drain it thoroughly. Coat the leaves with a paste of chilli, garlic, ginger and other seasonings, pack into a clean jar and leave to ferment before chilling.
Source: USDA FoodData Central 168572 · per 100 g · carbohydrate per EU label, fibre excluded
