Napa cabbage (dàbáicài 大白菜, which literally translates as “big white vegetable”) originated near Beijing, thus it’s other name, Peking cabbage. Napa cabbage is now cultivated globally.
A member of the Brassica family, Napa cabbage is a cruciferous vegetable like broccoli, bok choy, arugula, kale, radish, and cauliflower. Cruciferous vegetables are important in a healthy diet, and evidence shows they lower LDL cholesterol, heart disease and cancer risk (especially breast, lung, pancreatic, and stomach cancers) through their glucosinolates. (Source: https://www.webmd.com/diet/health-benefits-cruciferous-vegetables.) Healthline cites research from the National Cancer Institute showing benefits that reduce inflammation-related diseases and cancer risk, but disputes the positive impact on breast, lung, pancreatic, and prostate cancers.
Nutrients in Napa cabbage
All cruciferous vegetables are low in calories and carbohydrates, thus they are friendly foods on a low-carb diet. This vegetable family is also high in fiber, folate, and vitamins C, E, and K. The USDA analysis of 100 grams of cooked Napa cabbage includes:
| Name | Amount | Unit |
|---|---|---|
| Protein | 1.1 | g |
| Total lipid (fat) | 0.17 | g |
| Carbohydrate, by difference | 2.23 | g |
| Calcium, Ca | 29 | mg |
| Iron, Fe | 0.74 | mg |
| Magnesium, Mg | 8 | mg |
| Phosphorus, P | 19 | mg |
| Potassium, K | 87 | mg |
| Sodium, Na | 11 | mg |
| Zinc, Zn | 0.14 | mg |
| Manganese, Mn | 0.203 | mg |
| Selenium, Se | 0.4 | µg |
| Vitamin C, total ascorbic acid | 3.2 | mg |
| Folate, total | 43 | µg |
| Vitamin A, RAE | 13 | µg |
| Carotene, beta | 133 | µg |
| Carotene, alpha | 49 | µg |
| Vitamin A, IU | 263 | IU |
Recipes that use Napa cabbage
We have several delicious recipes that call for Napa cabbage, and it can also be added to many others.
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