Chinese Cabbage (Pak Choi) – Cooked, Blanched, Drained with Salt
Chinese cabbage, also known as Pak Choi, is a vibrant, nutrient-rich leafy green that is both versatile and nutritious. Often used in a variety of Asian dishes, this vegetable is known for its mild flavor and crisp texture, making it an ideal addition to soups, stir-fries, and salads. When cooked, blanched, and drained with salt, Pak Choi retains much of its health benefits, including essential vitamins and minerals that contribute to overall well-being.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 12 kcal |
| Protein | 1.56 g |
| Fat | 0.16 g |
| Saturated Fat | 0.021 g |
| Carbohydrates | 1.78 g |
| Fiber | 1.0 g |
| Sugar | 0.83 g |
| Calcium | 93 mg |
| Iron | 1.04 mg |
| Magnesium | 11 mg |
| Phosphorus | 29 mg |
| Potassium | 371 mg |
| Sodium | 270 mg |
| Zinc | 0.17 mg |
| Copper | 0.019 mg |
| Manganese | 0.144 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 26 mg |
| Thiamin (B1) | 0.032 mg |
| Riboflavin (B2) | 0.063 mg |
| Niacin (B3) | 0.428 mg |
| Vitamin B6 | 0.166 mg |
| Folate | 41 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 212 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Pak Choi is naturally free from common allergens, including dairy, gluten, nuts, and soy. However, if salt is added during the cooking process, individuals with high blood pressure or those on a sodium-restricted diet should be cautious.
Dietary Preferences
Pak Choi is a highly versatile vegetable that can fit into various dietary preferences, including:
- Vegan: A perfect addition to plant-based meals.
- Vegetarian: Ideal for vegetarian dishes and a healthy source of plant protein.
- Low-carb: Its low carbohydrate content makes it suitable for low-carb diets.
- Gluten-Free: Naturally gluten-free, making it safe for those with gluten sensitivities.
- Low-Sodium: Without added salt, it can be enjoyed in a low-sodium diet.
Cooking Tips
Pak Choi can be cooked in several ways to suit different dishes. When blanched and drained with salt, it becomes tender while retaining its nutritional value. Here are a few tips for preparing Pak Choi:
- Stir-fry: Quickly stir-fry the Pak Choi with garlic, ginger, and a splash of soy sauce for a delicious side dish.
- Soup: Add to soups or broths, where its mild flavor enhances the dish without overpowering it.
- Steamed: Lightly steam for a healthy, delicate texture, and serve as a side dish or in salads.
Conclusion
Pak Choi is an excellent choice for anyone looking to boost their vegetable intake while enjoying a tasty, low-calorie food. Packed with essential vitamins, minerals, and antioxidants, it contributes to heart health, supports immune function, and helps maintain strong bones. Whether incorporated into soups, stir-fries, or served as a side dish, Chinese cabbage (Pak Choi) is a versatile ingredient that offers both flavor and nutrition to any meal.
