Chinese cabbage nutrition, glycemic index, calories, net carbs & more
Cabbage, chinese (pak-choi), raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Chinese 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) |
| Calories ⓘ Calories per 100-gram serving | 13 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1.18 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, shredded (70 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. | -5 (alkaline) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 15mg |
Vitamin A ⓘHigher in Vitamin A content than 89% of foods
Vitamin C ⓘHigher in Vitamin C content than 87% of foods
Calcium ⓘHigher in Calcium content than 79% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 75% of foods
Folate, food ⓘHigher in Folate, food content than 74% of foods
Chinese cabbage calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 13 | |
| Calories in 1 cup, shredded | 9 | 70 g |
| Calories in 1 head | 109 | 840 g |
| Calories in 1 leaf | 2 | 14 g |
Chinese 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.
Mineral coverage chart
Calcium:
105 mg of 1,000 mg
11%
Iron:
0.8 mg of 8 mg
10%
Magnesium:
19 mg of 420 mg
5%
Phosphorus:
37 mg of 700 mg
5%
Potassium:
252 mg of 3,400 mg
7%
Sodium:
65 mg of 2,300 mg
3%
Zinc:
0.19 mg of 11 mg
2%
Copper:
0.021 mg of 1 mg
2%
Manganese:
0.159 mg of 2 mg
7%
Selenium:
0.5 µg of 55 µg
1%
Choline:
6.4 mg of 550 mg
1%
Mineral chart - relative view
Calcium
105 mg
TOP 21%
Potassium
252 mg
TOP 47%
Manganese
0.159 mg
TOP 55%
Sodium
65 mg
TOP 61%
Magnesium
19 mg
TOP 64%
Iron
0.8 mg
TOP 67%
Phosphorus
37 mg
TOP 81%
Zinc
0.19 mg
TOP 85%
Selenium
0.5 µg
TOP 89%
Choline
6.4 mg
TOP 90%
Copper
0.021 mg
TOP 92%
Vitamin coverage chart
Vitamin A:
4468 IU of 5,000 IU
89%
Vitamin E :
0.09 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
45 mg of 90 mg
50%
Vitamin B1:
0.04 mg of 1 mg
3%
Vitamin B2:
0.07 mg of 1 mg
5%
Vitamin B3:
0.5 mg of 16 mg
3%
Vitamin B5:
0.088 mg of 5 mg
2%
Vitamin B6:
0.194 mg of 1 mg
15%
Folate:
66 µg of 400 µg
17%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
45.5 µg of 120 µg
38%
Vitamin chart - relative view
Vitamin A
4468 IU
TOP 11%
Vitamin C
45 mg
TOP 13%
Folate
66 µg
TOP 30%
Vitamin K
45.5 µg
TOP 44%
Vitamin B6
0.194 mg
TOP 49%
Vitamin B2
0.07 mg
TOP 75%
Vitamin B1
0.04 mg
TOP 78%
Vitamin B3
0.5 mg
TOP 78%
Vitamin E
0.09 mg
TOP 87%
Vitamin B5
0.088 mg
TOP 90%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.5 g of 50 g
3%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 1%
2.18 g of 300 g
1%
Water:
Daily Value: 5%
95.32 g of 2,000 g
5%
Other:
0.8 g
Protein quality breakdown
Tryptophan:
15 mg of 280 mg
5%
Threonine:
49 mg of 1,050 mg
5%
Isoleucine:
85 mg of 1,400 mg
6%
Leucine:
88 mg of 2,730 mg
3%
Lysine:
89 mg of 2,100 mg
4%
Methionine:
9 mg of 1,050 mg
1%
Phenylalanine:
44 mg of 1,750 mg
3%
Valine:
66 mg of 1,820 mg
4%
Histidine:
26 mg of 700 mg
4%
Fat type information
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.096 g
Fiber content ratio for Chinese cabbage
Sugar:
1.18 g
Fiber:
1 g
Other:
0 g
All nutrients for Chinese cabbage per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 13kcal | 1% | 98% |
3.6 times less than Orange
|
| Protein | 1.5g | 4% | 81% |
1.9 times less than Broccoli
|
| Fats | 0.2g | 0% | 88% |
166.6 times less than Cheddar Cheese
|
| Vitamin C | 45mg | 50% | 13% |
1.2 times less than Lemon
|
| Net carbs | 1.18g | N/A | 69% |
45.9 times less than Chocolate
|
| Carbs | 2.18g | 1% | 67% |
12.9 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.8mg | 10% | 67% |
3.3 times less than Beef
|
| Calcium | 105mg | 11% | 21% |
1.2 times less than Milk
|
| Potassium | 252mg | 7% | 47% |
1.7 times more than Cucumber
|
| Magnesium | 19mg | 5% | 64% |
7.4 times less than Almond
|
| Sugar | 1.18g | N/A | 65% |
7.6 times less than Coca-Cola
|
| Fiber | 1g | 4% | 50% |
2.4 times less than Orange
|
| Copper | 0.02mg | 2% | 92% |
6.8 times less than Shiitake
|
| Zinc | 0.19mg | 2% | 85% |
33.2 times less than Beef
|
| Phosphorus | 37mg | 5% | 81% |
4.9 times less than Chicken meat
|
| Sodium | 65mg | 3% | 61% |
7.5 times less than White Bread
|
| Vitamin A | 4468IU | 89% | 11% |
3.7 times less than Carrot
|
| Vitamin A RAE | 223µg | 25% | 25% | |
| Vitamin E | 0.09mg | 1% | 87% |
16.2 times less than Kiwifruit
|
| Manganese | 0.16mg | 7% | 55% | |
| Selenium | 0.5µg | 1% | 89% | |
| Vitamin B1 | 0.04mg | 3% | 78% |
6.7 times less than Pea raw
|
| Vitamin B2 | 0.07mg | 5% | 75% |
1.9 times less than Avocado
|
| Vitamin B3 | 0.5mg | 3% | 78% |
19.1 times less than Turkey meat
|
| Vitamin B5 | 0.09mg | 2% | 90% |
12.8 times less than Sunflower seed
|
| Vitamin B6 | 0.19mg | 15% | 49% |
1.6 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 45.5µg | 38% | 44% |
2.2 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 66µg | 17% | 30% |
1.1 times more than Brussels sprout
|
| Saturated Fat | 0.03g | 0% | 89% |
218.3 times less than Beef
|
| Monounsaturated Fat | 0.02g | N/A | 90% |
653.3 times less than Avocado
|
| Polyunsaturated fat | 0.1g | N/A | 85% |
491.4 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 94% |
20.3 times less than Chicken meat
|
| Threonine | 0.05mg | 0% | 94% |
14.7 times less than Beef
|
| Isoleucine | 0.09mg | 0% | 91% |
10.8 times less than Salmon raw
|
| Leucine | 0.09mg | 0% | 93% |
27.6 times less than Tuna
|
| Lysine | 0.09mg | 0% | 92% |
5.1 times less than Tofu
|
| Methionine | 0.01mg | 0% | 96% |
10.7 times less than Quinoa
|
| Phenylalanine | 0.04mg | 0% | 94% |
15.2 times less than Egg
|
| Valine | 0.07mg | 0% | 94% |
30.7 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 94% |
28.8 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 13
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
3%
Sodium 65mg
1%
Total Carbohydrate
2g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
105mg
11%
Iron
1mg
13%
Potassium
252mg
7%
*
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Chinese cabbage nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.