Chinese Cabbage (Pe-tsai) – Raw
Chinese cabbage, also known as Pe-tsai, is a versatile, leafy vegetable that is a staple in many Asian cuisines. It is a low-calorie food rich in essential nutrients, making it an excellent addition to a balanced diet. Whether used in salads, stir-fries, or soups, Chinese cabbage offers both taste and health benefits.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 16.0 kcal |
| Protein | 1.2 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.043 g |
| Carbohydrates | 3.23 g |
| Fiber | 1.2 g |
| Sugar | 1.41 g |
| Calcium | 77.0 mg |
| Iron | 0.31 mg |
| Magnesium | 13 mg |
| Phosphorus | 29.0 mg |
| Potassium | 238.0 mg |
| Sodium | 9.0 mg |
| Zinc | 0.23 mg |
| Copper | 0.036 mg |
| Manganese | 0.19 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 27.0 mg |
| Thiamin (Vitamin B1) | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.05 mg |
| Niacin (Vitamin B3) | 0.4 mg |
| Vitamin B6 | 0.232 mg |
| Folate | 79.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 16.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Chinese cabbage is an excellent source of vitamin C, providing 27 mg per 100g, which is essential for boosting the immune system and promoting skin health. It also offers a significant amount of folate (79 mcg), which is important for cell division and the production of red blood cells, making it a great vegetable for pregnant women.
The cabbage is rich in potassium (238 mg), which helps maintain healthy blood pressure and heart function, while its calcium content (77 mg) supports strong bones and teeth. The fiber content (1.2 g) in Chinese cabbage aids digestion and promotes gut health.
Allergen Information
Chinese cabbage is naturally free from common allergens such as gluten, dairy, nuts, and soy. It is a safe choice for individuals following a gluten-free or dairy-free diet, and is suitable for vegan and vegetarian lifestyles.
Dietary Preferences
- Low in Calories: With only 16 kcal per 100g, it is ideal for those on calorie-controlled diets.
- Vegan-Friendly: Chinese cabbage is entirely plant-based, making it suitable for vegans and vegetarians.
- Gluten-Free: This vegetable contains no gluten, making it a great option for those with celiac disease or gluten sensitivities.
- Keto-Friendly: With low carbs (3.23 g per 100g), it fits well into a keto diet plan.
- High in Fiber: Chinese cabbage provides fiber, promoting digestive health.
Usage Suggestions
Chinese cabbage is wonderfully versatile in the kitchen. It can be eaten raw in salads, added to stir-fries for a crunchy texture, or cooked in soups and stews to absorb flavors. It can also be used as a wrap or in Asian-inspired dishes like kimchi. For a light, nutritious snack, simply shred it and toss with some lemon juice and a pinch of salt.
Conclusion
Chinese cabbage (Pe-tsai) is a nutrient-packed, low-calorie vegetable that adds a fresh, crunchy element to any dish. Rich in vitamins, minerals, and fiber, it supports overall health and well-being. Whether youβre looking to add more vegetables to your meals or trying a new ingredient for your next culinary creation, Chinese cabbage is an excellent choice.
