As a relative of Chinese cabbage, pak choi is a nice accompaniment to various dishes. But what are the nutritional values and is it actually he althy?
Pak Choi is often served with various meat and fish dishes, but is also a popular side dish with pasta. The leaves are loose in texture. Visually, it is relatively similar to Mangold. Its taste is very mild, which is why it can be found more and more often in the kitchen. You can find it in the supermarket mainly between June and September.
Why is pak choi he althy?
The vegetables available in this country have a very intense taste and can be used as an alternative to spinach or chard. It is particularly he althy because its oxalic acid content is so low that even people with kidney problems or gout can tolerate it. There are also numerous other substances that are beneficial to he alth.
Includes:
- Mustard oils, which are antibacterial and have a germicidal effect
- Flavonoids that protect the human organism from environmental influences
- Phenolic acid, which can protect against possible cancer diseases
- Fibre, which is good for digestion
For this reason alone, pak choi has a right to exist in the kitchen.
What are the nutritional values of pak choi?
The table below summarizes all the nutritional values of pak choi. Each value corresponds to a quantity of 100 grams.
| Nutrients | per 100 g |
|---|---|
| calories | 13 kcal |
| Water | 95.3g |
| Bold | 0.2g |
| protein | 1.5g |
| Carbohydrates | 2.9g |
| Fibre | 1.0g |
| sugar | 1.2g |
| folic acid | 66 µg |
| iron | 0.8mg |
| Copper | 21 µg |
| Potassium | 250mg |
| Calcium | 110mg |
| cholesterol | 0mg |
| Magnesium | 19mg |
| Sodium | 65mg |
| Selenium | 0.5 µg |
| Zinc | 0.19mg |
| Phosphorus | 37mg |
| Beta Carotene | 2.68 mg |
| Vitamin A | 0.22mg |
| Vitamin B | 40 µg |
| Vitamin B2 | 70 µg |
| Vitamin B3 | 0.5mg |
| Vitamin B5 | 88 µg |
| Vitamin B6 | 0.19mg |
| Vitamin C | 45mg |
| Vitamin K | 45.6 µg |
As you can see, pak choi is rich in various B vitamins and is also characterized by a particularly high content of potassium and calcium.