Vegetables: Beet Bell Pepper Broccoli Carrot All →

Catalog › Vegetables › Napa Cabbage

Napa Cabbage: Fiber Breakdown, Calories, and Daily Value

Tender fiber for comfortable digestion and light fullness. A gentle swap for green cabbage if you have a sensitive gut.

🥬

🌿 1 serving shredded (~150 g / 5.3 oz)

Vegetables

🌿 Dietary Fiber

1 serving shredded (~150 g / 5.3 oz) 2.0 g

Soluble

0.8 g (40%)

Insoluble

1.2 g (60%)

Per 100g: 1.3 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving shredded (~150 g / 5.3 oz) 20.0 kcal

Per 100g: 13.0 kcal

Very light food: about 13 kcal per 100 g and only about 20 kcal per 150 g serving.

⚡ Glycemic Index (GI)

1 serving shredded (~150 g / 5.3 oz) 15 (Low)

Per 100g: 15

Glycemic index around 10–15: barely raises blood sugar or insulin.

💡 Popular Napa cabbage types and varieties

Fiber content stays roughly similar across the main types

🌿 Classic Napa cabbage: soft crinkled leaves and a crisp rib: about 1.2–1.4 g fiber per 100 g.

🌱 Early / fresh harvest: juicier, more tender leaves that are usually easier on the stomach.

🌾 Dense late head: slightly crisper rib and the same light, tender fiber.

✨ Choose fresh, firm leaves without wilting — flavor and texture will be better.

⚡ Quick Fiber Calculator (Napa Cabbage)

One click, no registration

1 port

🟢 You ate 2.0 g of fiber — that is 7% of your daily norm (30 g)!

How Fiber and Nutrients in Napa Cabbage Support Daily Wellness

How Napa cabbage helps with weight control

It has almost no calories, but it adds plant volume in your stomach and slows digestion, helping you feel full longer.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness from volume and fiber

Caloric Density 20 kcal

Very low calorie density

Effects on digestion and belly comfort

Napa cabbage fiber is delicate and low in rough lignin, supporting natural digestive transit without harsh friction. For those mindful of FODMAP intake, a comfortable raw serving is typically 75–100 g.

Stomach «Softness» Scale

Irritating 9 / 10 (Comfortable for most people) Ideal

GI Stimulation Score 🌿 Gentle gut rhythm Neutral acidity and delicate cellulose help smooth transit without irritation.

Microbiome fermentation and glycemic shield

🩸 Feeds gut bacteria
Helpful bacteria in the colon ferment the soluble fiber — pectin — and produce short-chain fatty acids.

🛡️ Supports the gut lining
One fermentation product, butyrate, helps gut cells get energy and supports barrier function.

🌿 Glycemic shield
Fiber and water slow carbohydrate absorption from a meal, helping avoid sharp sugar spikes.

Prebiotic value

Fiber 2.0 g Pectin and cellulose

Feeds friendly bacteria

Glycemic buffer 🛡️ Gentle glycemic buffer No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Napa Cabbage

🥗 Raw form

Fresh product (maximum freshness)

Whole structure: Tender plant cells need active chewing, which helps you feel full longer.
Vitamin package: Raw form better preserves vitamin C and other heat-sensitive nutrients.
Slow breakdown: Fiber digests gradually and doesn't create a heavy load.

🔥 Thermal processing

After cooking

Cell walls soften: Heat breaks down tough plant fibers, making cooked leaves exceptionally easy on delicate stomachs.
Better nutrient access: Cooking can make some antioxidants and minerals more available.
Easy to digest: Gentle and non-irritating for sensitive stomachs when lightly steamed without pungent spices.

Culinary Constructor & Alternatives

Best Food Combinations with Napa Cabbage

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Tender Asian Napa Cabbage Salad with Bell Pepper

🥬

Napa Cabbage Ingredient

+2.0 g

🌶️

Bell Pepper Ingredient

+3.0 g

🥕

Carrot Ingredient

+2.8 g

🟢 Total in plate: 7.8 g of fiber (26% of norm)

💡 Quick prep: Shred thinly and let it rest 5 minutes with dressing; Napa cabbage is softer than green cabbage and is less likely to cause bloating.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥗 Beet 2.8 g / 100g 🌶️ Bell Pepper 2.5 g / 100g 🥦 Broccoli 2.6 g / 100g 🥕 Carrot 2.8 g / 100g