The Nutrients of Pechay

Fresh pechay is light green at the tips and white at the base.

Pechay, better known as napa cabbage or Chinese cabbage in the United States, is a crisp, leafy vegetable used in a variety of Asian cuisines. The tough outer leaves of the cabbage are common in soups and stews, while the tender inner leaves are often eaten raw, roasted or used in kimchi. Each serving of pechay is low calorie and low fat, which makes it ideal for dieters.

Calories and Carbohydrates Eating Pechay

When selecting pechay, look for heads with light green, crisp leaves. The fresher the pechay, the higher the nutrient content. Before you eat pechay, remove the leaves from the core and soak them in a bowl of cool water with a splash of white vinegar. Rinse them under running water after three minutes of soaking. This process kills bacteria and removes potential pesticides or dirt. Like most leafy vegetables, pechay loses some of its nutritional value when cooked. Eat it raw for the highest level of nutrients. One serving of pechay is 1 cup of chopped leaves, or about 3.8 ounces.

For basic weight maintenance of an average and healthy adult, the daily recommended intake, or DRI, of calories is 2,000. The DRI of carbohydrates is 255 grams, which is adequate to maintain blood sugar levels and energy of the average adult. Each cup of pechay contains 13 calories, which is not even 1 percent of the DRI. There are also just 2.5 grams of carbohydrates, or a bit over 1 percent of the DRI.

Protein and Fat

Protein is required for your body to repair damaged tissue and absorb vitamins properly. Fat helps your body absorb fat-soluble vitamins and aids in digestive health. However, consuming too much fat increases your risk of obesity-related conditions. Each serving of pechay contains 1 gram of protein, or 2.2 percent of a 46-gram DRI for women and 1.8 percent of a 56-gram DRI for men. In addition, each serving contains .2 grams of fat, or 0.5 percent of an average 44-gram DRI for healthy adults. The low fat content makes pechay easier to fit within a healthful diet.

Vitamins and Minerals

Vitamins and minerals are required to keep you healthy, with benefits ranging from strong bones to glowing skin. Pechay’s small amounts of vitamins and minerals contribute to your wellbeing in addition to a healthy diet. In a serving of pechay, you consume 32 milligrams of calcium, 21 milligrams of phosphorus, 95 milligrams of potassium and 287 international units of vitamin A. One serving also contains trace amounts of iron, magnesium, zinc, vitamin C, thiamin, vitamin B-6 and folate.

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