Cabbage, chinese (pak-choi), raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 45 MG | 50% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.2 MG | 11% | |
| Folate, total | 66 UG | 17% | |
| Choline, total | 6.4 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 223 UG | 25% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 45.5 UG | 38% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 105 MG | 8% | |
| Iron, Fe | 0.8 MG | 4% | |
| Magnesium, Mg | 19 MG | 5% | |
| Phosphorus, P | 37 MG | 3% | |
| Potassium, K | 252 MG | 5% | |
| Sodium, Na | 65 MG | 3% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 2% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (13 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Rich source of Vitamin C, total ascorbic acid (50% of Daily Value per 100g).
- Good source of Vitamin A, RAE (25% DV).
- Good source of Vitamin K (phylloquinone) (38% DV).
About Cabbage, chinese (pak-choi), raw
This leafy green vegetable is a member of the Brassica family, closely related to cabbage and bok choy. It features dark green leaves with thick, crisp white stalks, offering a mild, slightly sweet flavor. With just 13 calories per 100 grams, it's an extremely low-calorie food that packs a surprising amount of nutrition. It provides 1.5 grams of protein and 2.2 grams of carbohydrates, along with 1 gram of dietary fiber to support digestive health. The minimal fat content (0.2g) makes it ideal for those monitoring fat intake.
Rich in vitamins A, C, and K, this vegetable also contains important minerals like calcium and potassium. The high vitamin K content supports bone health and proper blood clotting, while vitamin C acts as a powerful antioxidant. Its fiber content aids in maintaining healthy digestion and may help regulate blood sugar levels. The combination of low calories and high nutrient density makes it an excellent choice for weight management and overall health.
In the kitchen, this versatile vegetable shines in both raw and cooked preparations. It's commonly used in stir-fries, soups, and braised dishes, where its stalks retain a pleasant crunch while the leaves wilt down. It can be steamed as a simple side dish, added to noodle dishes, or incorporated into dumplings and spring rolls. For raw preparations, it works well in salads or as a wrap for various fillings, offering a refreshing crunch and mild flavor that complements many dishes.
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