Small Chinese White Cabbage
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Major Growing Areas
Originally from China, small Chinese white cabbages are now grown worldwide, and are very common in Asia.
Varieties
Also known as pak choy. Small Chinese White cabbages have green and soft leaves, and white and firm stalks. With high adaptability, small Chinese white cabbages come in many varieties in different areas.
Nutritional Values
Small Chinese white cabbages are rich in β-carotene, and vitamins C and K. A bowl of small Chinese white cabbages can already provide ⅓ of the recommended daily intake of vitamin C. Small Chinese white cabbages also provide an appropriate amount of calcium, which helps keep the bones and teeth healthy.
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| Per 100 g |
| Energy |
13 kcal |
| Dietary Fibre |
1.5 g |
| β-carotene |
2680 µg |
| Folate |
66 µg |
| Vitamin C |
45 mg |
| Vitamin K |
46 µg |
| Calcium |
105 mg |
| Magnesium |
19 mg |
| Potassium |
252 mg |
Buying and Cooking Tips
The best small Chinese white cabbages should have vibrant green leaves but not yellowing and wilted stalks. The vitamin C that small Chinese white cabbages contain would be lost in time and heat. Therefore, it is recommended to consume small Chinese white cabbages as soon as possible upon purchase, and avoid overcooking them. Small Chinese white cabbages are suitable for preparing delicious dishes with low-fat cooking methods, such as stir-frying, blanching and simmering in broth.
Fun Facts
It is recommended to keep small Chinese white cabbages dry to avoid spoiling. Before cooking, soak them in salt water for a while. This can help remove cabbage worms. In addition, the English name “pak choy” is transliterated from the Cantonese name.
Common Dishes:
Stir-fried Small Chinese White Cabbages with Ginger Sauce; Small Chinese White Cabbage and Tofu Soup; Pork and Small Chinese White Cabbage Dumplings, etc.
"One serving of vegetables" is approximately equivalent to:
½ bowl of cooked small Chinese white cabbages
Note: One bowl = 250-300 ml
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