With 94.39g water per 100g, this cabbage is 94% water. The 238mg potassium (5% DV) per 100g helps offset sodium intake, supporting normal blood pressure. Eating a 200g serving provides nearly 190g water and 476mg potassium, contributing to daily fluid needs and counteracting high-sodium meals.
Each 100g delivers 77mg calcium (6% DV). A 200g daily serving provides 154mg calcium, about 15% of the adult requirement. Unlike spinach, Chinese cabbage is low in oxalates, so calcium absorption is not blocked. This makes it a useful plant-based calcium source, especially for those avoiding dairy.
The 1.2g fiber per 100g (4% DV) adds bulk to stool and feeds beneficial gut bacteria. A 200g serving gives 2.4g fiber, about 10% of daily needs. While not a high-fiber food, regular consumption contributes to regularity and may help with satiety due to its water and fiber content.
At only 67 kJ (16 kcal) per 100g, this is an extremely low-calorie food. A 200g serving provides just 32 kcal while filling volume. Replacing higher-calorie sides with Chinese cabbage can reduce daily energy intake without feeling deprived, supporting weight loss or maintenance.
Verdict
Eating Chinese cabbage daily is a smart way to boost hydration, potassium, and calcium with almost no calories. Just pair it with protein and healthy fats to make a complete meal.
⚠️ Who Should Avoid
- People on potassium-restricted diets (e.g., advanced kidney disease) due to 238mg potassium per 100g
- Those with hypothyroidism who consume large raw amounts, as raw cabbage contains goitrogens that may interfere with iodine uptake