Cabbage, chinese (pe-tsai), raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Chinese cabbage, also known as pe-tsai or napa cabbage, is a crisp, leafy vegetable with a mild, slightly sweet flavor and a juicy, tender texture. Its pale, crinkled leaves and thick white ribs are packed with water, making it incredibly hydrating at just 16 kcal per 100g. It's a standout source of vitamin C and K, providing over 30% of your daily needs in a single serving.
Calorie split: 25% protein · 66% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People adore it for its remarkable versatility—it can be eaten raw in slaws, quickly stir-fried to retain its crunch, or slow-braised until meltingly tender. Its mild, sweet flavor acts as a perfect canvas for bold sauces, spices, and broths, making it a staple in countless Asian cuisines.
⚠️ Watch-outs & how to enjoy it better
Its high water content can make it soggy if overcooked, and it may cause gas or bloating in some individuals due to its fiber and raffinose content. To counteract this, try cooking it (which breaks down some fibers) or pairing it with digestive aids like ginger or fennel in dishes.
Key benefits
- Excellent source of immune-boosting vitamin C
- Provides over 30% daily vitamin K for bone health
- Very low in calories, supporting weight management
- High water content aids hydration
- Good source of dietary fiber for digestive health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, Chinese cabbage is not a true cabbage but belongs to the same species as bok choy (Brassica rapa), making it a close cousin in the brassica family.
Full nutrition (USDA data · scales with serving)
| Water | 94.4 g |
| Energy | 16.0 kcal |
| Energy | 67.0 kj |
| Protein | 1.2 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.98 g |
| Carbohydrate, by difference | 3.2 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 77.0 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 29.0 mg |
| Potassium, K | 238 mg |
| Sodium, Na | 9.0 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.19 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 27.0 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.40 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 79.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 79.0 ug |
| Folate, DFE | 79.0 ug |
| Choline, total | 7.6 mg |
| Betaine | 0.30 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 190 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 318 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 48.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 42.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.07 g |
| Leucine | 0.07 g |
| Lysine | 0.07 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.02 g |
| Valine | 0.05 g |
| Arginine | 0.07 g |
| Histidine | 0.02 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.09 g |
| Glutamic acid | 0.29 g |
| Glycine | 0.04 g |
| Proline | 0.03 g |
| Serine | 0.04 g |
FAQ
What's the difference between Chinese cabbage and regular green cabbage?
Chinese cabbage (napa) has a milder, sweeter flavor, a more tender texture, and a higher water content. It's oblong with crinkly leaves, while green cabbage is round, denser, and has a stronger, more peppery taste.
How do I pick a good head at the store?
Look for a firm, heavy head with crisp, pale green to yellow leaves. Avoid any with brown spots, wilted outer leaves, or a strong, off-putting smell.
Can I eat it raw?
Yes, it's excellent raw in slaws or salads. Its mild flavor and juicy crunch make it a refreshing addition. Shredding it finely helps it absorb dressings well.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.16 kcal/g · 30% calories from protein · 1.2 g fiber · 1.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.