Know what’s on your plate
Pak choi Chinese cabbage
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 13 kcal —
- Protein 1.5 g 3%
- Carbohydrate 1.2 g 0%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1 g 4%
- Sugars 1.2 g —
- Sodium 65 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 223 µg 25%
- Vitamin C 45 mg 50%
- Vitamin D 0 µg 0%
- Vitamin E 0.09 mg 1%
- Vitamin K 45.5 µg 38%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 0.09 mg 2%
- Vitamin B6 0.19 mg 11%
- Folate (B9) 66 µg 17%
- Vitamin B12 0 µg 0%
- Choline 6.4 mg 1%
Minerals
- Calcium 105 mg 8%
- Iron 0.8 mg 4%
- Magnesium 19 mg 5%
- Phosphorus 37 mg 3%
- Potassium 252 mg 5%
- Zinc 0.19 mg 2%
- Copper 0.02 mg 2%
- Manganese 0.16 mg 7%
- Selenium 0.5 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 13 | 1.5 g | 1.2 g | 0.2 g |
| 1 × cup, shredded | 70 g | 9 | 1.1 g | 0.8 g | 0.1 g |
| 1 × head | 840 g | 109 | 13 g | 9.9 g | 1.7 g |
| 1 × leaf | 14 g | 2 | 0.2 g | 0.2 g | 0 g |
| 2 × cup, shredded | 140 g | 18 | 2.1 g | 1.7 g | 0.3 g |
| ½ × cup, shredded | 35 g | 5 | 0.5 g | 0.4 g | 0.1 g |
| 3 × cup, shredded | 210 g | 27 | 3.2 g | 2.5 g | 0.4 g |
| 4 × cup, shredded | 280 g | 36 | 4.2 g | 3.3 g | 0.6 g |
Similar foods
- Pak choi cabbageraw14 kcal / 100 g
- Pak-choi bok choy cabbageraw19 kcal / 100 g
- Bok choypak-choi, raw13 kcal / 100 g
- Chinese cabbagechinese (pe-tsai), raw16 kcal / 100 g
- Napa cabbageraw14 kcal / 100 g
- Chinese flowering cabbagechoy sum, raw17 kcal / 100 g
- Cabbage bok choy20 kcal / 100 g
- Cabbageraw25 kcal / 100 g
- Kaisoiraw32 kcal / 100 g
- Savoy cabbageraw27 kcal / 100 g
Questions about Pak choi Chinese cabbage
How do you cook pak choi without overcooking it?
Separate the leaves from the thick stems and slice the stems. Stir-fry them in a hot pan for about 3 minutes, then add the leaves for another minute or two; the stems should stay slightly crisp.
Can you eat pak choi raw?
Yes. Wash it well, separate the leaves and slice the crunchy stems thinly for salads or slaws; the mild leaves also work in a sandwich or wrap.
How should you store pak choi?
Keep it unwashed in a loosely closed bag in the fridge’s vegetable drawer, and wash it just before using. If the leaves have wilted slightly, stand the stems in cold water for a short time to crisp them up.
What goes well with pak choi?
Its mild flavour and crisp stems suit ginger, garlic, sesame and soy sauce. Add it to noodle soups, stir-fries or dumplings, putting it in near the end so it does not turn limp.
What can you use instead of pak choi?
Use Napa cabbage in soups and stir-fries for a similarly mild, tender leaf, though it lacks pak choi’s thick, juicy stems. For a closer stem-and-leaf texture, try Chinese flowering cabbage.
Is pak choi the same as bok choy?
Yes. Pak choi and bok choy are two names for the same leafy vegetable, also called Chinese cabbage; the names reflect different ways of spelling and saying its name.
Is pak choi a cabbage or a type of lettuce?
It is a cabbage in the brassica family, related to turnips and mustard greens, not a lettuce. Unlike round-headed cabbages, it grows in an open cluster of leaves with pale, crisp stalks.
Do you need to remove the thick stems before cooking pak choi?
No—the stems are edible and stay pleasantly crunchy when cooked briefly. Trim off the dry base, rinse between the stalks where grit can collect, and slice the stems thinner than the leaves so they cook evenly.
Source: USDA FoodData Central 170390 · per 100 g · carbohydrate per EU label, fibre excluded
