Cabbage, napa, leaf, destemmed, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Napa cabbage, also known as Chinese cabbage, is a leafy vegetable with a crisp, juicy texture and a mild, subtly sweet flavor. Its broad, crinkled leaves are pale green at the top, fading to a creamy white at the base, making it a versatile and visually appealing ingredient. With virtually no calories and a good amount of fiber, it is an excellent choice for adding volume and nutrients to meals without adding fat or sugar.
💚 Why it's loved
People love napa cabbage for its mild, sweet flavor that absorbs sauces and seasonings beautifully, making it a staple in stir-fries, soups, and salads. Its crisp texture holds up well in cooking, and it's a key ingredient in many Asian cuisines, offering both comfort and versatility in the kitchen.
⚠️ Watch-outs & how to enjoy it better
Some may find its texture too watery or bland if not cooked properly, and it can become mushy if overcooked. To counteract this, avoid over-boiling; instead, stir-fry quickly or use it raw in slaws. For those with thyroid concerns, note that cruciferous vegetables like napa cabbage contain goitrogens, which can interfere with iodine absorption; cooking them thoroughly reduces this effect.
Key benefits
- Extremely low in calories (0 kcal per 100g), ideal for weight management.
- Good source of dietary fiber (1.2g per 100g), supporting digestive health.
- Provides a modest amount of protein (1.064g per 100g) for a leafy green.
- Naturally fat-free and sugar-free, making it suitable for low-fat and low-sugar diets.
- High water content helps with hydration and adds a satisfying crunch.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Napa cabbage is a member of the same species as regular cabbage (Brassica oleracea) but is a distinct cultivar group, often called 'Chinese cabbage' or 'celery cabbage' due to its elongated shape and crisp stalks.
Full nutrition (scales with serving)
| Water | 94.2 g |
| Nitrogen | 0.17 g |
| Protein | 1.1 g |
| Ash | 0.56 g |
| Fiber, total dietary | 1.2 g |
| Sugars, Total | 2.8 g |
| Sucrose | 0.03 g |
| Glucose | 1.4 g |
| Fructose | 1.2 g |
| Lactose | 0.03 g |
| Maltose | 0.03 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 11.3 mg |
| Phosphorus, P | 34.4 mg |
| Potassium, K | 235 mg |
| Sodium, Na | 12.7 mg |
| Zinc, Zn | 0.25 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.20 mg |
| Vitamin B-6 | 0.09 mg |
| Biotin | 2.7 ug |
FAQ
Is napa cabbage the same as regular cabbage?
No, napa cabbage (Brassica rapa subsp. pekinensis) is a different species from regular cabbage (Brassica oleracea). It has a milder flavor, crinkled leaves, and a more elongated shape.
Can I eat napa cabbage raw?
Yes, napa cabbage is excellent raw in salads, slaws, or as a wrap for fillings. Its crisp texture and mild flavor make it a great base for fresh dishes.
How do I store napa cabbage?
Store unwashed napa cabbage in a plastic bag in the refrigerator crisper drawer. It can last for up to two weeks if kept cold and dry.
Is napa cabbage good for people with diabetes?
Yes, napa cabbage is very low in carbohydrates and sugar, making it a suitable vegetable for people managing blood sugar levels. Its fiber content also helps slow digestion.