{"id":10172,"date":"2026-09-21T18:42:51","date_gmt":"2026-09-21T18:42:51","guid":{"rendered":"https:\/\/edenshealth.de\/wiki-archiv\/pak-choi-brassica-rapa-chinensis\/"},"modified":"2026-09-21T18:42:51","modified_gmt":"2026-09-21T18:42:51","slug":"pak-choi-brassica-rapa-chinensis","status":"publish","type":"page","link":"https:\/\/edenshealth.de\/en\/wiki-archiv\/pak-choi-brassica-rapa-chinensis\/","title":{"rendered":"Pak Choi (Brassica rapa subsp. chinensis)"},"content":{"rendered":"<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Pak Choi (Brassica rapa subsp. chinensis)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Brassica rapa subsp. chinensis<small>Cruciferous plants (Brassicaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">Leaves and stems<small>raw, steamed or stir-fried<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Mild, fresh, slightly mustardy<small>Stems juicy, leaves like spinach<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">South China<small>in culture for over 1,500 years<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">readily available calcium<small>low in oxalates, unlike spinach<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">May to October<small>from Germany, from the greenhouse in winter<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Pak choi is a leafy cabbage from southern China with succulent white stalks and dark green leaves. It&#039;s a rich source of calcium, and because it contains very little oxalic acid, the body can absorb this calcium more easily than from spinach. It also contains vitamin K, vitamin C, and carotenoids. It tastes best when steamed for just a few minutes or stir-fried in a wok.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>Spoon cabbage from southern China<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271200%27%20height%3D%27800%27%20viewBox%3D%270%200%201200%20800%27%3E%3Crect%20width%3D%271200%27%20height%3D%27800%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/pak-choi-brassica-rapa-chinensis.jpg\" alt=\"Geb\u00fcndelter Pak Choi auf einem Holzbrett\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">The Cantonese name means &quot;white vegetable&quot; - because of the light, spoon-shaped stems.<\/p>\n<p class=\"ea-drop\">Pak choi has been cultivated in southern China since at least the 5th century and remains one of the most common vegetables there. Like Chinese cabbage, turnip, and turnip greens, it belongs to the genus Pak. <em>Brassica rapa<\/em> The plants look different but are closely related. They came to Southeast Asia, America, and Europe in the 20th century with Chinese immigrants.<\/p>\n<p>In Germany, pak choi has only been cultivated outdoors and in greenhouses for a few decades. It grows quickly: it can be harvested just five to eight weeks after sowing. Besides the large heads, there are tender baby pak choi that can be cooked whole, and green-stemmed varieties, often sold as &quot;Shanghai pak choi&quot;.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What Pak Choi does for you<\/h2>\n<p class=\"ea-drop\">100g of raw pak choi provides approximately 105mg of vitamin D at only about 13 kcal. <strong>Calcium<\/strong>, 45 mg <strong>Vitamin C<\/strong>, approximately 45 \u00b5g <strong>Vitamin K<\/strong>, 65 \u00b5g folate and over 2.5 mg <strong>Beta-carotene<\/strong>. A 200g serving thus covers about half of the daily requirement for vitamin C, plenty of vitamin K and about one fifth of the calcium requirement.<\/p>\n<p>The crucial factor is how much of it is absorbed. While spinach and chard contain a lot of calcium, they bind it tightly. <strong>Oxalic acid<\/strong>, so that only about 5 % are absorbed. Cruciferous vegetables of the type <em>Brassica<\/em> In contrast, they are low in oxalates. In studies with labeled calcium, the body absorbed about half the calcium from pak choi \u2013 a similar or even higher amount than from milk. Therefore, it is a valuable source for people who consume few dairy products.<\/p>\n<p>The <strong>Carotenoids<\/strong> The dark leaves contain primarily beta-carotene and lutein. These nutrients are fat-soluble, so a little oil is helpful when cooking. Pak choi also contains the glucosinolates of cruciferous vegetables. Briefly steaming it in a wok preserves most of the vitamin C and mustard oils better than boiling it for a long time in a lot of water.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 105 mg<\/b><span>Calcium per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>approximately 50 %<\/b><span>of the calcium are absorbed<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 45 \u00b5g<\/b><span>Vitamin K per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>3\u20134 min.<\/b><span>in the wok<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in pak choi<\/h2>\n<p>Pak choi contains water, fiber, calcium, potassium, magnesium, iron, vitamin C, vitamin K, folate, vitamin B6, carotenoids (beta-carotene, lutein, zeaxanthin), glucosinolates (including gluconapine and glucobrassicin) and flavonoids such as kaempferol and quercetin.<\/p>\n<p>The oxalic acid content is very low, the nitrate content can be elevated \u2013 as with many leafy vegetables \u2013 especially in winter cultivation.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes Pak Choi stronger<\/h2>\n<p>Pak choi only needs heat, a little fat and strong seasoning.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">Fat<\/span><\/p>\n<div class=\"mit\">with <i>Sesame or rapeseed oil<\/i><\/div>\n<p>For vitamin K and carotenoids.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">wort<\/span><\/p>\n<div class=\"mit\">with <i>Ginger &amp; Garlic<\/i><\/div>\n<p>The classic stir-fry.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Umami<\/span><\/p>\n<div class=\"mit\">with <i>Shiitake<\/i><\/div>\n<p>Turn vegetables into a meal.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">protein<\/span><\/p>\n<div class=\"mit\">with <i>tofu<\/i><\/div>\n<p>Tofu precipitated with calcium contains even more calcium.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Vitamin D<\/span><\/p>\n<div class=\"mit\">with <i>Fish or egg<\/i><\/div>\n<p>Vitamin D helps calcium to be absorbed into the bones.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Topping<\/span><\/p>\n<div class=\"mit\">with <i>sesame<\/i><\/div>\n<p>Crispy and even rich in calcium.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">Cooking time<\/span><\/p>\n<div class=\"mit\">not <i>cook for a long time<\/i><\/div>\n<p>It becomes mushy, and vitamins are lost.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Raw<\/span><\/p>\n<div class=\"mit\">not <i>large quantities of raw ingredients daily<\/i><\/div>\n<p>Mustard oils can put a strain on the thyroid gland if consumed in excessive amounts.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">spinach<\/span><\/p>\n<div class=\"mit\">not <i>Spinach as equivalent<\/i> hold<\/div>\n<p>Spinach provides very little calcium.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Wash<\/span><\/p>\n<div class=\"mit\">not <i>unwashed<\/i><\/div>\n<p>There is often soil between the stems.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">storage<\/span><\/p>\n<div class=\"mit\">not <i>loose in the refrigerator<\/i><\/div>\n<p>It will keep for 3-4 days in a damp cloth.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Blood thinners<\/span><\/p>\n<div class=\"mit\">not <i>suddenly much more<\/i><\/div>\n<p>Maintain a consistent level of vitamin K.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where he belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Pak choi from the wok<\/span><span class=\"w\">With garlic and ginger.<\/span><\/li>\n<li><span class=\"g\">Steamed baby bok choy<\/span><span class=\"w\">Whole, with oyster sauce.<\/span><\/li>\n<li><span class=\"g\">Ramen<\/span><span class=\"w\">Halved in the broth.<\/span><\/li>\n<li><span class=\"g\">Fried rice<\/span><span class=\"w\">With egg and spring onions.<\/span><\/li>\n<li><span class=\"g\">Noodle pan<\/span><span class=\"w\">With tofu and sesame seeds.<\/span><\/li>\n<li><span class=\"g\">Grilled pak choi<\/span><span class=\"w\">Halved, coated with oil.<\/span><\/li>\n<li><span class=\"g\">Soup<\/span><span class=\"w\">With shiitake mushrooms and miso.<\/span><\/li>\n<li><span class=\"g\">lettuce<\/span><span class=\"w\">Young leaves raw with sesame dressing.<\/span><\/li>\n<li><span class=\"g\">curry<\/span><span class=\"w\">Admit it in the final minutes.<\/span><\/li>\n<li><span class=\"g\">pasta<\/span><span class=\"w\">Instead of spinach, use garlic.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Halve or quarter the pak choi lengthwise and rinse well under running water, making sure to clean between the stalks. In a wok, first stir-fry the stalks for 2 minutes, then add the leaves and a splash of water, cover, and steam for 1 to 2 minutes \u2013 the stalks should remain crisp, while the leaves should just wilt.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Calcium plates for bones without milk<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Pak choi with tofu and sesame<\/h3>\n<ol>\n<li>Wash 200g of pak choi, cut the stems and leaves separately into strips.<\/li>\n<li>Dice 150g of tofu (preferably precipitated with calcium sulfate) and fry in 1 tablespoon of rapeseed oil until golden brown.<\/li>\n<li>Stir-fry the stems, a chopped clove of garlic and some ginger for 2 minutes, then add the leaves and let them wilt.<\/li>\n<li>Season with soy sauce and a few drops of sesame oil, then sprinkle with 1 tablespoon of toasted sesame seeds.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>A meal for anyone who eats little or no dairy and wants to improve their calcium intake through readily available plant sources.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>One to several times a week as a main course. It does not replace calcium tablets if prescribed by a doctor.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>Pak choi is not described in classical Ayurveda. According to current understanding, it is considered cooling, light, and slightly bitter \u2013 beneficial for Pitta and Kapha. For Vata, it is recommended cooked with oil and ginger.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM), Pak Choi is considered (<em>Xiao Bai Cai<\/em>It is described as cool and sweet. It is said to clear heat, quench thirst, and moisten the intestines. Because of its cooling nature, it is usually prepared with ginger and garlic.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Blood thinners:<\/strong> When taking coumarins such as phenprocoumon or warfarin, eat plenty of vitamin K-rich vegetables.<\/li>\n<li><strong>Thyroid:<\/strong> Consuming very large quantities of raw pak choi over several weeks can inhibit the thyroid gland - one severe case has been described involving around 1 to 1.5 kg per day; normal portions are harmless.<\/li>\n<li><strong>Nitrate:<\/strong> Winter vegetables from greenhouses may contain more nitrate; do not keep cooked vegetables warm for long.<\/li>\n<li><strong>Infants:<\/strong> Do not give nitrate-rich leafy vegetables to infants after they have been warmed up.<\/li>\n<li><strong>Allergy:<\/strong> Cross-reactions with mustard and other cabbage varieties are rare.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/chinakohl-brassica-rapa-pekinensis\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Chinese cabbage<\/span><span class=\"d\">The next of kin.<\/span><\/a><a href=\"\/en\/wiki-archiv\/spinat-spinacia-oleracea\/\"><span class=\"art\">Archive<\/span><span class=\"n\">spinach<\/span><span class=\"d\">High in calcium, but poorly absorbed.<\/span><\/a><a href=\"\/en\/wiki-archiv\/gruenkohl-brassica-oleracea-sabellica\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Kale<\/span><span class=\"d\">The local source of calcium.<\/span><\/a><a href=\"\/en\/wiki-archiv\/shiitake-lentinula-edodes\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Shiitake<\/span><span class=\"d\">Umami for the wok.<\/span><\/a><a href=\"\/en\/wiki-archiv\/sesam-sesamum-indicum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">sesame<\/span><span class=\"d\">Topping with calcium.<\/span><\/a><a href=\"\/en\/product\/vitamin-d3-k2\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Vitamin D3 + K2<\/span><span class=\"d\">For calcium and bones.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>USDA FoodData Central: <em>Cabbage, Chinese (pak-choi), raw<\/em>.<\/li>\n<li>Weaver CM, Heaney RP, Nickel KP, Packard PI. <em>Calcium bioavailability from high oxalate vegetables: Chinese vegetables, sweet potatoes and rhubarb.<\/em> Journal of Food Science 1997.<\/li>\n<li>Weaver CM, Proulx WR, Heaney R. <em>Choices for achieving adequate dietary calcium with a vegetarian diet.<\/em> American Journal of Clinical Nutrition 1999; 70(3 Suppl): 543S\u2013548S.<\/li>\n<li>Chu M, Seltzer TF. <em>Myxedema coma induced by ingestion of raw bok choy.<\/em> New England Journal of Medicine 2010; 362(20): 1945\u20131946.<\/li>\n<li>Verkerk R et al. <em>Glucosinolates in Brassica vegetables: the influence of the food supply chain on intake, bioavailability and human health.<\/em> Molecular Nutrition &amp; Food Research 2009; 53(Suppl 2): S219.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Pak Choi (Brassica rapa subsp. chinensis) Botanischer Name Brassica rapa subsp. chinensisKreuzbl\u00fctler (Brassicaceae) Verwendet wird Bl\u00e4tter und Stieleroh, ged\u00fcnstet oder aus dem Wok Geschmack Mild, frisch, leicht senfigStiele saftig, Bl\u00e4tter wie Spinat Herkunft S\u00fcdchinaseit \u00fcber 1.500 Jahren in Kultur Bekannt f\u00fcr Gut verf\u00fcgbares Calciumoxalatarm, anders als Spinat Saison Mai bis Oktoberaus Deutschland, im Winter aus<\/p>","protected":false},"author":1,"featured_media":10171,"parent":5278,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-10172","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10172","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/comments?post=10172"}],"version-history":[{"count":0,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10172\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/5278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media\/10171"}],"wp:attachment":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media?parent=10172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}