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Cabbage, chinese (pe-tsai), raw - nutritional information
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Cabbage, chinese (pe-tsai), raw

🔥 16 Calories
💪 1.2g Protein
⚡ 3.2g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Cabbage, chinese (pe-tsai), raw
Energy density
Light
16 kcal per 100g
Macro energy profile
Carb-led
25% Protein · 66% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
High in vitamin CHigh in vitamin KLow in fatLow in sugarLow in sodium

Nutritional Information

16
kcal/100g
Protein
1.2g
Carbohydrates
3.2g
Fat
0.2g
Glycemic Index:
15

About Cabbage, chinese (pe-tsai), raw

Chinese cabbage, also known as pe-tsai, is a versatile leafy vegetable originating from China. It is characterized by its elongated shape and crisp texture, making it a popular ingredient in various Asian cuisines. This vegetable is often found in salads, stir-fries, and soups, and is appreciated for its mild flavor and crunchy consistency. With its origins dating back centuries, Chinese cabbage is now cultivated in many parts of the world, particularly in regions with cooler climates.

Nutritionally, Chinese cabbage is a low-calorie food, providing only 16 calories per 100 grams. It is rich in water and fiber, making it an excellent choice for hydration and digestive health. With 1.20 grams of protein, 3.20 grams of carbohydrates, and only 0.20 grams of fat, it serves as a low-fat, nutrient-dense option for those seeking to maintain or lose weight. Additionally, it contains essential vitamins and minerals, supporting overall health and well-being.

Health Benefits

Supports digestive health due to high fiber content.
Low in calories, aiding in weight management.
Rich in antioxidants, which may help reduce the risk of chronic diseases.
Contains vitamins A and C, promoting healthy skin and immune function.
May help lower cholesterol levels and improve heart health.
Rich in potassium, supporting healthy blood pressure levels.
Contains folate, which is important for cell division and DNA synthesis.
May help reduce inflammation in the body.
Supports bone health due to its vitamin K content.
Can promote hydration due to its high water content.

Recommended Food Pairings

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Pair with tofu for a protein-rich stir-fry, balancing textures and flavors.
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Combine with carrots in a salad for a vibrant crunch and added nutrients.
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Add to soups with ginger and garlic for an aromatic, health-boosting dish.
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Mix with brown rice for a filling and nutritious meal.
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Top with sesame dressing for a delicious side dish rich in healthy fats.

How to Consume

Serving size
150g, approximately 1 medium cup
Frequency
2-3 times per week
  • •Use in salads for a fresh crunch.
  • •Stir-fry with other vegetables for a quick meal.
  • •Add to soups and stews for added nutrition.
  • •Ferment to make kimchi for a probiotic-rich dish.
  • •Consume raw to retain maximum nutrients.

Selection & Storage

How to choose:

  • ✓Select heads that feel firm and heavy for their size.
  • ✓Look for crisp, green leaves without yellowing or wilting.
  • ✓Avoid those with dark spots or signs of decay.
  • ✓Check for a fresh, clean aroma, indicating freshness.
Storage
Store in the refrigerator at 0-4 degrees Celsius, in a breathable produce bag.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with a history of thyroid issues should consult a healthcare provider.
  • ⚠️Those allergic to cruciferous vegetables should avoid consumption.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.
  • ⚠️Cooking methods that use high heat for prolonged periods may reduce nutrient content.

Frequently Asked Questions

How many calories does Cabbage, chinese (pe-tsai), raw have?

Chinese cabbage contains 16 calories per 100 grams, making it an excellent low-calorie food choice.

Is Cabbage, chinese (pe-tsai), raw healthy?

Yes, it is rich in vitamins, minerals, and fiber, supporting various aspects of health, including digestion and immunity.

How should Cabbage, chinese (pe-tsai), raw be stored?

Store in the refrigerator at temperatures between 0-4 degrees Celsius, preferably in a breathable produce bag to maintain freshness.

What are the benefits of eating Cabbage, chinese (pe-tsai), raw?

It offers numerous health benefits, including aiding digestion, providing antioxidants, and being low in calories, which supports weight management.

How much Cabbage, chinese (pe-tsai), raw can I eat per day?

A serving size of 150 grams, consumed 2-3 times per week, is generally recommended for optimal health benefits.

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