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Napa cabbage nutrition: calories, carbs, GI, protein, fiber, fats

Cabbage, napa, cooked
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on August 30, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Napa cabbage

Carbs in Napa cabbage

The water content of Napa cabbage is 96%. Carbs make up the majority of the remaining 4%. There are 2.23g of carbohydrates per 100g of this food. This amount is equivalent to 1% of daily carbohydrate requirements. Napa cabbage is lower in carbs than 67% of foods.

Macronutrients chart

2% 3% 93%
Protein:
Daily Value: 2%
1.1 g of 50 g
2%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 1%
2.23 g of 300 g
1%
Water:
Daily Value: 5%
96.33 g of 2,000 g
5%
Other:
0.17 g

Carbs per serving size

The serving size for Napa cabbage is 1 cup (109g). This amount contains 2.43g of carbs.

Napa cabbage net carbs and fiber

Net carbs are counted by subtracting fiber amounts from the carb content of the food. Napa cabbage does not contain fiber, so the net carb amount equals its general carb content (2.23g).

However, according to the U.S. Department of Agriculture, raw Pe-tsai or Napa cabbage contains 1.2g of fiber per 100g (1).

Napa cabbage calories

Napa cabbage is a low-calorie food. A 100g of it contains only 12 calories.

Because this kind of cabbage provides only 1% of daily calorie needs, it is a perfect option for a low-calorie diet.

Calories per serving size

Napa cabbage is serveNapa cabbage's calorie content and calories.

Comparison

Napa cabbage is lower in calories than 99% of foods.

Napa cabbage is lower in calories than cabbage, cauliflower, and even more than broccoli.

The table below shows the calorie content of Napa cabbage and some other foods.

FoodCalories
Broccoli34
Red cabbage31
Savoy cabbage27
Cabbage25
Cauliflower25
Napa cabbage12

Burning estimates

The table below illustrates how long it takes to burn 12 calories (1 cup of Napa cabbage) and what activity is required. The period was evaluated using the MET approach (Metabolic Equivalent of a Task) (2) (3).

 1 cup - 70kg person1 cup - 100kg person
Walking3 min2 min
Running2 min~2 min
Cycling2 min1 min

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169979/nutrients 
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: August 30, 2023
Medically reviewed by Elen Khachatrian

Important nutritional characteristics for Napa cabbage

Napa cabbage
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Glycemic load 1 (low)
Calories ⓘ Calories per 100-gram serving 12
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2.23 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (109 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.2 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 4mg
TOP 30% Folate, food ⓘHigher in Folate, food content than 70% of foods
TOP 30% Vitamin A ⓘHigher in Vitamin A content than 70% of foods
TOP 32% Vitamin C ⓘHigher in Vitamin C content than 68% of foods
TOP 37% Folate ⓘHigher in Folate content than 63% of foods
TOP 40% Alpha Carotene ⓘHigher in Alpha Carotene content than 60% of foods

Napa cabbage calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 12
Calories in 1 cup 13 109 g

Napa cabbage Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Napa cabbage Glycemic load (GL)

1

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 28% 6% 9% 8% 2% 4% 32% 27% 3% 0%
Calcium: 29 mg of 1,000 mg 3%
Iron: 0.74 mg of 8 mg 9%
Magnesium: 8 mg of 420 mg 2%
Phosphorus: 19 mg of 700 mg 3%
Potassium: 87 mg of 3,400 mg 3%
Sodium: 11 mg of 2,300 mg 0%
Zinc: 0.14 mg of 11 mg 1%
Copper: 0.096 mg of 1 mg 11%
Manganese: 0.203 mg of 2 mg 9%
Selenium: 0.4 µg of 55 µg 1%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Calcium
29 mg
TOP 44%
Manganese
0.203 mg
TOP 51%
Copper
0.096 mg
TOP 55%
Iron
0.74 mg
TOP 69%
Sodium
11 mg
TOP 85%
Potassium
87 mg
TOP 85%
Magnesium
8 mg
TOP 87%
Zinc
0.14 mg
TOP 88%
Phosphorus
19 mg
TOP 89%
Selenium
0.4 µg
TOP 91%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Vitamin A: 263 IU of 5,000 IU 5%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 3.2 mg of 90 mg 4%
Vitamin B1: 0.005 mg of 1 mg 0%
Vitamin B2: 0.025 mg of 1 mg 2%
Vitamin B3: 0.466 mg of 16 mg 3%
Vitamin B5: 0.035 mg of 5 mg 1%
Vitamin B6: 0.037 mg of 1 mg 3%
Folate: 43 µg of 400 µg 11%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin A
263 IU
TOP 30%
Vitamin C
3.2 mg
TOP 32%
Folate
43 µg
TOP 37%
Vitamin B3
0.466 mg
TOP 79%
Vitamin B6
0.037 mg
TOP 85%
Vitamin B2
0.025 mg
TOP 89%
Vitamin B5
0.035 mg
TOP 95%
Vitamin B1
0.005 mg
TOP 95%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

All nutrients for Napa cabbage per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 12kcal 1% 99% 3.9 times less than OrangeOrange
Protein 1.1g 3% 84% 2.6 times less than BroccoliBroccoli
Fats 0.17g 0% 89% 195.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 3.2mg 4% 32% 16.6 times less than LemonLemon
Net carbs 2.23g N/A 65% 24.3 times less than ChocolateChocolate
Carbs 2.23g 1% 67% 12.6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.74mg 9% 69% 3.5 times less than BeefBeef
Calcium 29mg 3% 44% 4.3 times less than MilkMilk
Potassium 87mg 3% 85% 1.7 times less than CucumberCucumber
Magnesium 8mg 2% 87% 17.5 times less than AlmondAlmond
Copper 0.1mg 11% 55% 1.5 times less than ShiitakeShiitake
Zinc 0.14mg 1% 88% 45.1 times less than BeefBeef
Phosphorus 19mg 3% 89% 9.6 times less than Chicken meatChicken meat
Sodium 11mg 0% 85% 44.5 times less than White BreadWhite Bread
Vitamin A 263IU 5% 30% 63.5 times less than CarrotCarrot
Vitamin A RAE 13µg 1% 47%
Selenium 0.4µg 1% 91%
Manganese 0.2mg 9% 51%
Vitamin B1 0.01mg 0% 95% 53.2 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 89% 5.2 times less than AvocadoAvocado
Vitamin B3 0.47mg 3% 79% 20.5 times less than Turkey meatTurkey meat
Vitamin B5 0.04mg 1% 95% 32.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.04mg 3% 85% 3.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 43µg 11% 37% 1.4 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 12
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 11mg
1%
Total Carbohydrate 2g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 29mg 3%

Iron 1mg 13%

Potassium 87mg 3%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Napa cabbage nutrition infographic

Napa cabbage nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.