Cabbage, Chinese, raw
Common food
Photo: Wikipedia
Chinese cabbage, or Napa cabbage, is a pale, oblong leafy green with a crisp, juicy texture and a mild, subtly sweet flavor. Its delicate leaves and crunchy white ribs make it a staple in East Asian kitchens. Nutritionally, it's a low-calorie powerhouse, offering fiber and vitamin C with minimal calories.
Calorie split: 36% protein · 53% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and ability to absorb flavors while retaining a satisfying crunch. It's a cultural cornerstone in East Asian cuisine, symbolizing prosperity and used in everything from fresh salads to hearty braises.
⚠️ Watch-outs & how to enjoy it better
Its high water content can become soggy if overcooked, and its mild flavor can be bland without proper seasoning. For those on blood-thinning medication, its vitamin K content requires consistent intake. To counteract sogginess, add it late in cooking or use high-heat methods like stir-frying. To enhance flavor, pair it with bold ingredients like ginger, garlic, soy sauce, or fermented pastes.
Key benefits
- Extremely low in calories, ideal for weight management.
- Good source of dietary fiber, supporting digestive health.
- Contains vitamin C, an antioxidant that supports immune function.
- Provides vitamin K, important for bone health and blood clotting.
- High water content helps with hydration.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, Chinese cabbage is not a variety of the common cabbage (Brassica oleracea) but belongs to the same species as turnips and bok choy (Brassica rapa).
Full nutrition (USDA data · scales with serving)
| Water | 95.3 g |
| Energy | 13.0 kcal |
| Protein | 1.5 g |
| Total lipid (fat) | 0.20 g |
| Carbohydrate, by difference | 2.2 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 105 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 252 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 45.0 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.50 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 66.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 66.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 6.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 223 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2681 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 40.0 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 45.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 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 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.04 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cabbage, red, cooked, boiled, drained, with salt — USDA does not publish this profile for Cabbage.
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.04 g |
| Leucine | 0.05 g |
| Lysine | 0.05 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.02 g |
| Valine | 0.05 g |
| Arginine | 0.09 g |
| Histidine | 0.03 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.35 g |
| Glycine | 0.04 g |
| Proline | 0.06 g |
| Serine | 0.06 g |
FAQ
What's the difference between Chinese cabbage and regular green cabbage?
They are different species. Chinese cabbage (Napa) has a milder, sweeter flavor, a more tender texture, and a higher water content, making it ideal for quick cooking and raw applications in Asian cuisine.
How do I store it to keep it fresh?
Wrap the whole head loosely in a plastic bag and store it in the crisper drawer of your refrigerator. It can last for 1-2 weeks. Once cut, cover the exposed end with plastic wrap.
Can I eat Chinese cabbage raw?
Yes, it's excellent raw. Its mild flavor and crisp texture make it a great addition to salads, slaws, and wraps, providing a refreshing crunch.
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 0.13 kcal/g · 46% calories from protein · 1.0 g fiber · 1.2 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.