Calories in Kohl, chinesisch (pak-choi), rohöl

Generic food Raw Gemüse

Kohl, chinesisch (pak-choi), rohöl contains 13 kcal per 100 g. A typical serving of 1 Tasse, geschreddert (70 g) provides about 9 kcal.

Roughly 53 % of its calories come from carbohydrates, with 36 % from protein and 11 % from fat (estimated with general energy factors).

That is less energy than the typical item in Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 50 % of the Daily Value for Vitamin C, 38 % of the Daily Value for Vitamin K and 25 % of the Daily Value for Vitamin A.

These values are for the Raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

13kcal per 100 g

1,5 gprotein

2,2 gcarbohydrates

0,2 gfat

9kcal in 1 Tasse, geschreddert (70 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	13 kcal
Total fat ?	0,2 g	0,3 %
Saturated fat C	0,027 g	0,1 %
Trans fat Z	0 g
Cholesterol Z	0 mg	0 %
Sodium ?	65 mg	3 %
Total carbohydrates C	2,2 g	0,8 %
Dietary fiber ?	1 g	4 %
Total sugars M	1,2 g
Protein ?	1,5 g	3 %
Vitamin A C	223 µg	25 %
Vitamin C ?	45 mg	50 %
Vitamin D Z	0 µg	0 %
Vitamin E I	0,09 mg	0,6 %
Vitamin K I	45,5 µg	38 %
Thiamin (B1) ?	0,04 mg	3 %
Riboflavin (B2) ?	0,07 mg	5 %
Niacin (B3) ?	0,5 mg	3 %
Pantothensäure (B5) ?	0,088 mg	2 %
Vitamin B6 ?	0,19 mg	11 %
Folat (B9) C	66 µg	17 %
Vitamin B12 Z	0 µg	0 %
Cholin I	6,4 mg	1 %
Calcium ?	105 mg	8 %
Eisen ?	0,8 mg	4 %
Magnesium ?	19 mg	5 %
Phosphor ?	37 mg	3 %
Kalium ?	252 mg	5 %
Zink ?	0,19 mg	2 %
Kupfer ?	0,021 mg	2 %
Mangan ?	0,16 mg	7 %
Selen I	0,5 µg	0,9 %

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 36 %
Carbohydrates 53 %
Fat 11 %

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein1,5 gbelow the median for Gemüse und Gemüseprodukte (median 2 g)
Fiber1 gin the lowest quarter of Gemüse und Gemüseprodukte (median 2,2 g)
Sugars1,2 gbelow the median for Gemüse und Gemüseprodukte (median 2,3 g)
Fat0,2 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
Saturated fat0,027 gin the lowest quarter of Gemüse und Gemüseprodukte (median 0,052 g)
Sodium65 mgabove the median for Gemüse und Gemüseprodukte (median 36 mg)
Protein per 100 kcal11,5 gprotein density, useful for comparing foods with different calorie levels
Water95,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Einfach ungesättigtes Fett C	0,015 g
Mehrfach ungesättigtes Fett C	0,096 g

Amino acids (18)

Tryptophan ?	0,015 g
Threonin ?	0,049 g
Isoleucin ?	0,085 g
Leucin ?	0,088 g
Lysin ?	0,089 g
Methionin ?	0,009 g
Cystin ?	0,017 g
Phenylalanin ?	0,044 g
Tyrosin ?	0,029 g
Valin ?	0,066 g
Arginin ?	0,084 g
Histidin ?	0,026 g
Alanin ?	0,086 g
Asparaginsäure ?	0,11 g
Glutaminsäure ?	0,36 g
Glycin ?	0,043 g
Prolin ?	0,031 g
Serin ?	0,048 g

Individual fatty acids (19)

EPA (Omega-3, 20:5 n-3) ?	0 g
DHA (Omega-3, 22:6 n-3) ?	0 g
Linolsäure (Omega-6, 18:2) ?	0,042 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0,001 g
SFA 14:0 ?	0,001 g
SFA 16:0 ?	0,024 g
SFA 18:0 ?	0,001 g
MUFA 18:1 ?	0,015 g
PUFA 18:3 ?	0,055 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-Carotin C	2.681 µg
Lycopin M	0 µg
Lutein + Zeaxanthin M	40 µg
Retinol Z	0 µg
Carotin, alpha M	1 µg
Vitamin D (D2 + D3), Internationale Einheiten Z	0 IU
Cryptoxanthin, beta M	0 µg

Other components (12)

Wasser ?	95,3 g
Alkohol ?	0 g
Koffein Z	0 mg
Asche ?	0,8 g
Theobromin Z	0 mg
Energie C	55 kJ
Vitamin A, IE C	4.468 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	66 µg
Betain I	0,3 mg
Vitamin E, zugesetzt Z	0 mg
Vitamin B-12, zugesetzt Z	0 µg

Other forms of Kohl

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Kohl, gemeinsam, gekocht, gekocht, entwässert, mit Salz Cooked	23	1,3 g	5,5 g	0,06 g
Kohl, rot, gekocht, gekocht, entwässert, mit Salz Cooked	29	1,5 g	6,9 g	0,09 g
Kohl, savoy, gekocht, gekocht, entwässert, mit Salz Cooked	24	1,8 g	5,4 g	0,09 g
Kohl, chinesisch (pak-choi), gekocht, gekocht, entwässert, mit Salz Cooked	12	1,6 g	1,8 g	0,16 g
Kohl, napa, gekocht Cooked	12	1,1 g	2,2 g	0,17 g
Kohl, gemein (dänisch), im Inland, und spitze Typen, frische Ernte, rohöl Raw	24	1,2 g	5,4 g	0,18 g
Kohl, gemein (dänisch), im Inland, und spitze Typen, gelagert, rohöl Raw	24	1,2 g	5,4 g	0,18 g
Kohl, chinesisch (Pe-tsai), gekocht, gekocht, entwässert, mit Salz Cooked	14	1,5 g	2,4 g	0,17 g
Kohl, japanischer Stil, frisch, eingelegt Raw	30	1,6 g	5,7 g	0,1 g
Kohl, senf, gesalzen	28	1,1 g	5,6 g	0,1 g
Kohl, rohöl Raw	25	1,3 g	5,8 g	0,1 g
Kohl, gekocht, gekocht, entwässert, ohne Salz Cooked	23	1,3 g	5,5 g	0,06 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Eisbergsalat, rohöl Raw	14	0,9 g	3 g	0,14 g
Sellerie, rohöl Raw	14	0,69 g	3 g	0,17 g
Zucchini, rohöl Raw	17	1,2 g	3,1 g	0,32 g
Gurken, mit Schale, rohöl Raw	15	0,65 g	3,6 g	0,11 g
Tomaten, rot, reif, rohöl Raw	18	0,88 g	3,9 g	0,2 g
Weiße Pilze, rohöl Raw	22	3,1 g	3,3 g	0,34 g
Romainensalat, rohöl Raw	17	1,2 g	3,3 g	0,3 g
Grüner Glockenpfeffer, rohöl Raw	20	0,86 g	4,6 g	0,17 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in Raw Kohl?

100 g of Raw Kohl has 13 kcal. 1 Tasse, geschreddert (70 g): about 9 kcal. 1 Blatt (14 g): about 2 kcal. 1 Kopf (840 g): about 109 kcal.

How much protein is in Raw Kohl?

Raw Kohl contains 1,5 g of protein per 100 g (3 % of the 50 g Daily Value), or 1,1 g in 1 Tasse, geschreddert (70 g). About 36 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is below the median (median 2 g).

How many carbs are in Raw Kohl?

Raw Kohl has 2,2 g of total carbohydrates per 100 g, including 1 g of fiber and 1,2 g of sugars.

How much fat is in Raw Kohl?

Raw Kohl contains 0,2 g of fat per 100 g, of which 0,027 g is saturated (0,1 % of the Daily Value).

What vitamins and minerals does Raw Kohl contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (50 % DV), Vitamin K (38 % DV), Vitamin A (25 % DV), Folat (B9) (17 % DV) and Vitamin B6 (11 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Raw Kohl?

100 g contains 65 mg of sodium, 3 % of the 2,300 mg Daily Value.

Does Kohl have the same nutrition Raw and Cooked?

No. Per 100 g, Kohl, chinesisch (pak-choi), rohöl has 13 kcal, while Kohl, gemeinsam, gekocht, gekocht, entwässert, mit Salz has 23 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 170390. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.

Last updated: 6. November 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.