Chinese Cabbage (Pak-Choi) – Raw
Chinese cabbage, also known as Pak-Choi, is a versatile and nutritious vegetable, commonly used in a variety of Asian dishes. Whether used in stir-fries, soups, or salads, Pak-Choi adds a mild, slightly peppery flavor and crisp texture that complements many recipes. This leafy green vegetable is not only delicious but also packed with essential nutrients, making it a great addition to any balanced diet.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 13.0 kcal |
| Protein | 1.5 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.027 g |
| Carbohydrates | 2.18 g |
| Fiber | 1.0 g |
| Sugar | 1.18 g |
| Calcium | 105.0 mg |
| Iron | 0.8 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 37.0 mg |
| Potassium | 252.0 mg |
| Sodium | 65.0 mg |
| Zinc | 0.19 mg |
| Copper | 0.021 mcg |
| Manganese | 0.159 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 45.0 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.07 mg |
| Niacin (B3) | 0.5 mg |
| Vitamin B6 | 0.194 mg |
| Folate | 66.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 223.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Chinese cabbage (Pak-Choi) is naturally gluten-free, dairy-free, and free from common allergens such as peanuts, tree nuts, soy, and eggs. It is a safe vegetable choice for most people with food allergies or sensitivities. However, as with any food, those with specific allergies should always check for cross-contamination, particularly when purchasing packaged or pre-prepared products.
Dietary Preferences:
- Vegan: Pak-Choi is entirely plant-based and can be included in vegan diets.
- Vegetarian: Suitable for both vegetarian and plant-based eating habits.
- Gluten-Free: It is naturally gluten-free, making it an excellent choice for individuals with gluten sensitivities or celiac disease.
- Low-Carb: With just 2.18 grams of carbohydrates per 100g, Pak-Choi fits well into low-carb diets such as keto and Atkins.
- Low-Calorie: With only 13 calories per 100g, it is perfect for weight management and calorie-conscious eating.
- High in Fiber: At 1g of dietary fiber per 100g, Pak-Choi supports digestive health.
Health Benefits:
Pak-Choi is rich in a variety of essential vitamins and minerals. It is an excellent source of Vitamin C, which supports immune function and skin health. The vegetable also contains significant levels of Vitamin A, which is important for vision and overall cell health. Additionally, its high calcium content promotes strong bones and teeth, while potassium helps to maintain healthy blood pressure levels.
Pak-Choi is a great source of dietary fiber, which aids digestion and helps to regulate blood sugar levels. The vegetable’s low calorie and fat content make it an excellent choice for those looking to maintain a healthy weight while still receiving a broad spectrum of nutrients.
Cooking Tips:
Pak-Choi is incredibly versatile. It can be eaten raw in salads, added to stir-fries, or simmered in soups and broths. To retain its nutritional value, it’s best to cook Pak-Choi lightly to preserve its crispness and tenderness. If stir-frying, make sure to cook it on high heat for a short period to avoid overcooking and losing the crunchy texture.
Conclusion:
Chinese cabbage (Pak-Choi) is not only nutritious but also adaptable, making it an ideal addition to a wide range of dishes. Whether you are looking to add a bit of crunch to a salad or a mild flavor to your stir-fries, Pak-Choi is a healthy and delicious choice. With its abundance of vitamins, minerals, and fiber, it is an excellent vegetable for supporting overall health and wellness. Add Pak-Choi to your next meal and enjoy its many health benefits!
