Napa cabbage, also known as Chinese cabbage, is a type of cabbage that originated in Asia. It has an oblong shape with crinkly, pale green leaves. Napa cabbage has become increasingly popular around the world for its mild, slightly sweet taste and crisp texture. But when it comes to nutrition, many people wonder – what counts as a serving of napa cabbage? Here’s a quick answer:
A serving of napa cabbage is about 1 cup raw or 1⁄2 cup cooked.
This serving size provides important vitamins, minerals, and antioxidants with very few calories. Read on to learn more about napa cabbage serving sizes, nutrition facts, health benefits, and how to incorporate it into your diet.
Nutrition Facts for 1 Serving of Napa Cabbage
Here are the basic nutrition facts for a 1 cup raw, shredded serving of napa cabbage (70g):
- Calories: 14
- Total Fat: 0g
- Sodium: 13mg
- Total Carbohydrate: 3g
- Dietary Fiber: 2g
- Sugars: 1g
- Protein: 1g
Napa cabbage is very low in calories and fat and contains no cholesterol. It provides some carbohydrates, primarily in the form of dietary fiber.
This serving is also packed with important vitamins and minerals:
- Vitamin C: 44% DV
- Vitamin K: 60% DV
- Folate: 10% DV
- Potassium: 5% DV
- Calcium: 4% DV
- Iron: 4% DV
Napa cabbage is an excellent source of vitamin C and vitamin K and a good source of folate. It also contains trace amounts of other vitamins and minerals like potassium, calcium, and iron. The vitamins and minerals in napa cabbage provide important health benefits which will be discussed more below.
Serving Size When Cooked
When napa cabbage is cooked, the serving size changes slightly because the vegetable shrinks down.
A serving of cooked napa cabbage is approximately 1⁄2 cup. This is about 1 cup raw napa cabbage cooked down.
The nutrition profile also changes a bit when napa cabbage is cooked:
- Calories: 9
- Total Fat: 0g
- Sodium: 6mg
- Total Carbohydrate: 2g
- Dietary Fiber: 1g
- Sugars: 1g
- Protein: 1g
As you can see, the calorie and carb count decrease slightly when napa cabbage is cooked. However, the vitamin and mineral content remains similar to raw.
Overall, cooked napa cabbage retains most of its nutritional value and 1⁄2 cup is an appropriate single serving. It can be sautéed, braised, boiled, or simmered in soups and stir fries.
Daily Recommended Intake
Most nutrition experts recommend eating 1 to 2 cups of vegetables at each meal. This means the daily target for vegetables would be around 3 to 6 cups total.
Aim to get in 1-2 servings of napa cabbage per day as part of your overall vegetable intake. Napa cabbage can be enjoyed as a side dish, salad base, wrap, sandwich topper, or ingredient in stir fries and soups.
Here are two examples of how you could get 1-2 servings of napa cabbage into your daily diet:
1 Serving Per Day
- 1 cup raw napa cabbage in salad
2 Servings Per Day
- 1⁄2 cup napa cabbage stir-fried with other veggies
- 1 cup raw napa cabbage coleslaw
Consuming 1-2 servings of napa cabbage per day will provide you with important vitamins, minerals, and antioxidants without a lot of calories.
Benefits of Napa Cabbage
There are many excellent health benefits associated with eating napa cabbage on a regular basis. Here are some of the top benefits this vegetable provides:
Rich in Antioxidants
Napa cabbage contains antioxidants like vitamin C, vitamin E, and carotenoids. These help combat free radicals and oxidative stress to reduce your risk of chronic diseases.
Excellent Source of Vitamin K
A single serving of napa cabbage provides 60% of the RDI for vitamin K. This important nutrient supports bone health and may help reduce the risk of heart disease.
Supports Heart Health
The fiber and potassium in napa cabbage support heart health by lowering blood pressure and cholesterol levels. The anti-inflammatory nutrients may also improve circulation.
Boosts Immunity
The vitamin C content in napa cabbage acts as an antioxidant to strengthen immune cell function. Vitamin C also helps you absorb iron better.
Aids Digestion
The high fiber content of napa cabbage improves digestion by promoting regularity and supporting the growth of healthy gut bacteria.
Helps Manage Blood Sugar
Dietary fiber slows down the digestion of carbs to prevent unhealthy spikes and drops in blood sugar levels.
Supports Weight Loss
Napa cabbage is low in calories and high in fiber and water content. This makes it very filling for few calories, allowing you to eat less while controlling hunger.
May Have Anti-Cancer Effects
Research shows the antioxidants and beneficial plant compounds in napa cabbage may help inhibit tumor growth and lower the risk of certain cancers.
Provides Hydration
Napa cabbage has a very high water content, providing the body with good hydration. Proper hydration is vital for energy, digestion, brain function, mood, and more.
Using Napa Cabbage in Recipes
There are endless ways to enjoy napa cabbage’s refreshing crunch in recipes. Here are some serving ideas:
- Shred it raw for coleslaw, salad, or wrap fillings
- Stir fry with other vegetables and protein
- Saute lightly in sesame oil for a quick side
- Roast wedges in the oven drizzled with olive oil
- Steam or simmer in soups
- Blanch leaves and use as edible food bowls
- Pickle in brine for homemade kimchi
- Grill leaves and drizzle with dressing
Napa cabbage maintains its crunchiness better than regular cabbage when cooked. Just be careful not to overcook it, as it can become mushy.
Here are some recipe ideas that incorporate a standard 1 cup serving:
Napa Cabbage Coleslaw
– 1 cup shredded napa cabbage
– 1⁄4 cup shredded carrots
– 2 tbsp creamy salad dressing
– 1 tbsp rice vinegar
– 1 tsp honey
– Salt and pepper to taste
Napa Cabbage Stir Fry
– 1 cup chopped napa cabbage
– 1 tbsp coconut oil
– 1 cup sliced bell peppers
– 1 tbsp low-sodium soy sauce
– 2 cloves garlic, minced
– 1 tsp fresh ginger, grated
– 1 tbsp sesame seeds
Napa Cabbage Soup
– 4 cups low-sodium chicken or vegetable broth
– 1 cup chopped napa cabbage
– 1 medium carrot, diced
– 1 celery stalk, diced
– 1⁄4 onion, diced
– 1 cup cooked beans or lentils
– 1 tbsp fresh herbs like cilantro, basil, or parsley
Selecting and Storing Napa Cabbage
When shopping for napa cabbage, look for heads that are compact and heavy for their size. Avoid cabbage with wilted, yellowing, or browning leaves. The leaves should be crisp and bright green in color.
For storage, place napa cabbage in a plastic bag in the refrigerator crisper drawer. It will keep this way for 2-3 weeks. Once cut, napa cabbage can be stored in an airtight container in the fridge for 5-7 days.
Proper storage is important to preserve nutrients and prevent spoilage or moisture loss. Discard napa cabbage if it becomes mushy, discolored, or gives off an unpleasant odor.
Precautions
Napa cabbage is safe for most people to consume and does not contain any major allergens. However, there are some precautions to consider:
- Allergies – Those with an allergy to cruciferous vegetables may need to avoid napa cabbage.
- Blood-thinning medication – Napa cabbage is high in vitamin K. This may interfere with the effectiveness of blood thinners like warfarin.
- Digestive issues – The high fiber content may exacerbate diarrhea or gastrointestinal problems for some people.
- Kidney stones – The oxalates in napa cabbage may contribute to kidney stone development in those prone to this condition.
Consult your healthcare provider if you have any concerns about consuming napa cabbage. They can guide you on specific precautions based on your medical history and any medications you take.
The Bottom Line
A standard serving of napa cabbage is 1 cup raw or 1⁄2 cup cooked. This provides an excellent source of antioxidants, vitamin K, vitamin C, and fiber with minimal calories.
Aim for 1-2 servings per day to gain benefits like improved immunity, digestion, heart health, and possible cancer prevention.
Napa cabbage is extremely versatile. Enjoy it raw in salads and coleslaw, cooked in stir fries and soups, or fermented into kimchi. Store it properly in the fridge and check for freshness.
Incorporating napa cabbage into a balanced diet can enhance your overall nutrient intake and promote good health. Its mild flavor makes it easy to add to many different dishes.
Frequently Asked Questions
Here are some common questions about napa cabbage serving sizes and nutrition:
Is napa cabbage good for you?
Yes, napa cabbage is an excellent healthy vegetable choice. It is low in calories and carbs but packed with fiber, vitamins, minerals, and antioxidants. The nutrients in napa cabbage provide many benefits for immunity, heart health, digestion, bone strength, and more.
Is napa cabbage better raw or cooked?
Both raw and cooked napa cabbage are healthy options. Raw napa cabbage retains the most nutrients, fiber, and crunch. Cooked napa cabbage has a softer texture but still provides benefits, especially if cooked briefly by steaming or sautéing. Include both raw and cooked napa cabbage for variety.
Can you eat napa cabbage daily?
It is safe and healthy to eat napa cabbage daily as part of a balanced diet. Nutrition experts recommend eating 1-2 cups of vegetables like napa cabbage at each meal. Aim for 1-2 servings of napa cabbage per day to gain its excellent nutrient benefits without excessive calories.
Is napa cabbage high in carbs?
No, napa cabbage is very low in carbs and calories. A 1 cup serving only provides about 3 grams of carbohydrate, mostly fiber. It is a keto-friendly and low-carb vegetable choice.
Can you freeze napa cabbage?
Yes, it is possible to freeze napa cabbage. To freeze, blanch chopped napa cabbage for 1-2 minutes then cool and place in airtight freezer bags. It will keep for up to 3 months. Thaw in the fridge before using in recipes. Freezing can affect the texture somewhat.
