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Napa cabbage nutrition, glycemic index, calories, net carbs & more

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 January 21, 2022
Education: General Medicine at YSMU
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% 97%
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

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).

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 served in 1 cup (109g). This amount provides 13.1 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.

Food Calories
Broccoli 34
Red cabbage 31
Savoy cabbage 27
Cabbage 25
Cauliflower 25
Napa cabbage 12

Burning estimates

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

1 cup - 70kg person 1 cup - 100kg person
Walking 3 min 2 min
Running 2 min ~2 min
Cycling 2 min 1 min

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  2. 2011 Compendium of Physical Activities
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: January 21, 2022

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)
Insulin index ⓘ
N/A
Calories
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)
70% Folate, food
70% Vitamin A
68% Vitamin C
63% Folate
60% Carotene, alpha
Explanation: The given food contains more Folate, food than 70% of foods. Note that this food itself is richer in Folate, food than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Vitamin C, Folate, and Carotene, alpha.

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

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 DV% In TOP % of foods Value Comparison
Net carbs N/A 65% 2.23g 24.3 times less than Chocolate Chocolate
Protein 3% 84% 1.1g 2.6 times less than Broccoli Broccoli
Fats 0% 89% 0.17g 195.9 times less than Cheese Cheese
Carbs 1% 67% 2.23g 12.6 times less than Rice Rice
Calories 1% 99% 12kcal 3.9 times less than Orange Orange
Calcium 3% 44% 29mg 4.3 times less than Milk Milk
Iron 9% 69% 0.74mg 3.5 times less than Beef Beef
Magnesium 2% 87% 8mg 17.5 times less than Almond Almond
Phosphorus 3% 89% 19mg 9.6 times less than Chicken meat Chicken meat
Potassium 3% 85% 87mg 1.7 times less than Cucumber Cucumber
Sodium 0% 85% 11mg 44.5 times less than White Bread White Bread
Zinc 1% 88% 0.14mg 45.1 times less than Beef Beef
Copper 11% 55% 0.1mg 1.5 times less than Shiitake Shiitake
Vitamin A 5% 30% 263IU 63.5 times less than Carrot Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 4% 32% 3.2mg 16.6 times less than Lemon Lemon
Vitamin B1 0% 95% 0.01mg 53.2 times less than Pea Pea
Vitamin B2 2% 89% 0.03mg 5.2 times less than Avocado Avocado
Vitamin B3 3% 79% 0.47mg 20.5 times less than Turkey meat Turkey meat
Vitamin B5 1% 95% 0.04mg 32.3 times less than Sunflower seed Sunflower seed
Vitamin B6 3% 85% 0.04mg 3.2 times less than Oat Oat
Folate 11% 37% 43µg 1.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine

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

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.

  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.