Food guide

Napa Cabbage

A tender Chinese cabbage used for stir-fries, soups and kimchi.

VegetablesPlant-Based

Napa Cabbage, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of napa cabbage, raw for fair comparison. Typical serving: 100 g raw — 16 kcal per 100 g serving.

Nutrition information for Napa Cabbage
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	16 kcal	16 kcal	100 kcal
Protein	1.2 g	1.2 g	7.5 g
Carbohydrate	3.2 g	3.2 g	20 g
Fat	0.2 g	0.2 g	1.3 g
Fibre	1.2 g	1.2 g	7.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of napa cabbage, with a typical serving and FDA Daily Value for adults.

Micronutrients for Napa Cabbage
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin B6	0.086 mg	0.086 mg	5%
Minerals
Calcium	35.1 mg	35.1 mg	3%
Iron	0.26 mg	0.26 mg	1%
Magnesium	11.3 mg	11.3 mg	3%
Phosphorus	34.4 mg	34.4 mg	3%
Potassium	235 mg	235 mg	5%
Sodium	12.7 mg	12.7 mg	<1%
Zinc	0.25 mg	0.25 mg	2%
Copper	0.024 mg	0.024 mg	3%
Manganese	0.2 mg	0.2 mg	9%

Source: USDA FoodData Central — Cabbage, napa, leaf, destemmed, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat napa cabbage?

Softer and quicker to cook than round cabbage.
Very low calorie and high in water.

How to include it

Stir-fry with garlic and sesame oil.
Shred raw into slaws.

Things to consider

Wilts fast once shredded.
Fermented versions are high in salt.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Cabbage, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesFibre-Rich

Cabbage, raw

One of the cheapest vegetables available, with vitamin K, vitamin C and durable fibre.

kcal: 25
protein: 1.2 g
fibre: 2.5 g

per 100 g · Typical serving: 1 cup shredded, raw (89 g)

Bok Choy, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesNutrient-Dense

Bok Choy, raw

A crisp Asian brassica that is exceptionally rich in vitamins A, C and K per calorie.

kcal: 13
protein: 1.5 g
fibre: 1 g

per 100 g · Typical serving: 100 g raw

FermentedVegetables

Kimchi

Fermented cabbage with live lactic acid bacteria and a chilli-driven depth of flavour.

kcal: 23
protein: 1.7 g
fibre: 1.6 g

per 100 g · Typical serving: 100 g

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