Asian greens

Asian vegetables have been in New Zealand since the Chinese first settled here in the late 1800s.

There are hundreds of varieties of Asian vegetables but not all are available in retail stores. The varieties listed below are the most commonly found.

Choy is the Chinese word for any leafy vegetable. Asian greens have also been called cabbage – even though they don’t resemble Western cabbages. The names of Asian vegetables can be confusing as they are called different names in different areas of China. For example, Chinese white cabbage is called bok choy, buk choy, pak choy or baak choi. These vegetables go well with the usual Asian condiments – soy, ginger, black bean, hoisin and oyster sauces.

Watch the video on Growing Asian greens below.

Watch the video on Growing leafy greens below.

Watch the video on growing Wong bok and making Kimchi below.

What to look for

All Asian greens should be clean, fresh and crisp. Flowering varieties are best when in bud, rather than full bloom.

Availability

Available: all year

Store

Refrigerate in paper bags.

How to prepare

See individual types above.

Suggested cooking methods

Depending on individual types: braise, boil, microwave, steam, stew, stir fry, stuff. Click here for recipes.

Nutrition

Many Asian vegetables are a good source of vitamins A, C and K, and contain a dietary significant amount of potassium.

Chinese cabbage is a good source of folate and vitamin C, and contains a dietary significant amount of potassium.

Bok choy is a good source of folate and vitamin K, a source of vitamin A, vitamin B6 and vitamin C, and contains a dietary significant amount of potassium.

Tatsoi is a good source of folate, vitamin A and vitamin K, a source of vitamin B6, vitamin C, calcium and iron, and contains a dietary significant amount of potassium.

Choy sum is a good source of folate and vitamin K, a source of niacin, vitamin A, vitamin B6, vitamin C and calcium, and contains a dietary significant amount of potassium.

Nutrition tables

CABBAGE, CHINESE Raw      
NZFCD Food ID X251      
Nutrition Information        
Serving Size: 1 cup chopped = 90g  
  Average Quantity
per serving
% Daily Intake per serve Average Quantity
per 100g
 
Energy (kJ/Cal) 46/11 1% 51/12  
Protein (g) 1.0 2% 1.1  
Fat, total (g) 0.0 0% 0.0  
 - saturated (g) 0.0 0% 0.0  
Available carbohydrate (g) 1.2 0% 1.3  
 - sugars (g) 1.2 1% 1.3  
Dietary Fibre (g) 1.2   1.3  
Sodium (mg) 5 0% 6  
Folate (µg) 59 30% RDI* 66 A good source of folate
Vitamin C (mg) 18 45% RDI* 20 A good source of vitamin C
Potassium (mg) 225   250 Contains potassium
Percentage Daily Intakes are based on an average adult diet of 8700 kJ  
Your daily Intakes may be higher or lower depending on your energy needs.  
 *Recommended Dietary Intake (Average Adult)  
Source: FOODfiles 2018        
         
CABBAGE, BOK CHOY Raw      
NZFCD Food ID X1038      
Nutrition Information        
Serving Size: 1 cup chopped = 90g  
  Average Quantity
per serving
% Daily Intake per serve Average Quantity
per 100g
 
Energy (kJ/Cal) 75/18 1% 84/20  
Protein (g) 1.8 4% 2.0  
Fat, total (g) 0.2 0% 0.2  
 - saturated (g) 0.02 0% 0.03  
Available carbohydrate (g) 1.5 0% 1.7  
 - sugars (g) 1.5 2% 1.7  
Dietary Fibre (g) 1.6   1.8  
Sodium (mg) 14 1% 15  
Folate (µg) 99 50% RDI* 110 A good source of folate
Vitamin K (µg) 38 48% ESADDI** 42 A good source of vitamin K
Vitamin A Eqiuv. (µg) 159 21% RDI* 177 A source of vitamin A
Vitamin B6 (mg) 0.36 23% RDI* 0.40 A source of vitamin B6
Vitamin C (mg) 7 18% RDI* 8 A source of vitamin C
Potassium (mg) 288   320 Contains potassium
Percentage Daily Intakes are based on an average adult diet of 8700 kJ  
Your daily Intakes may be higher or lower depending on your energy needs.  
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
 
Source: FOODfiles 2018        
         
CABBAGE, TAT SOI Raw      
NZFCD Food ID X1039      
Nutrition Information        
Serving Size: 1 cup chopped = 90g  
  Average Quantity
per serving
% Daily Intake per serve Average Quantity
per 100g
 
Energy (kJ/Cal) 65/16 1% 72/17  
Protein (g) 2.3 5% 2.6  
Fat, total (g) 0.3 0% 0.3  
 - saturated (g) 0.06 0% 0.07  
Available carbohydrate (g) 0.0 0% 0.0  
 - sugars (g) 0.0 0% 0.0  
Dietary Fibre (g) 1.9   2.1  
Sodium (mg) 5 0% 6  
Folate (µg) 144 72% RDI* 160 A good source of folate
Vitamin A Eqiuv. (µg) 420 56% RDI* 467 A good source of vitamin A
Vitamin K (µg) 125 156% ESADDI** 139 A good source of vitamin K
Vitamin B6 (mg) 0.17 11% RDI* 0.19 A source of vitamin B6
Vitamin C (mg) 9 23% RDI* 10.00 A source of vitamin C
Calcium (mg) 144 18% RDI* 160 A source of calcium
Iron (mg) 1.8 15% RDI* 2.0 A source of iron
Potassium (mg) 310   370 Contains Potassium
Percentage Daily Intakes are based on an average adult diet of 8700 kJ  
Your daily Intakes may be higher or lower depending on your energy needs.  
 *Recommended Dietary Intake (Average Adult)  
**Estimated Safe and Adequate Daily Dietary Intake  
Source: FOODfiles 2018        
         
CABBAGE, CHOY SUM Raw      
NZFCD Food ID X1040      
Nutrition Information        
Serving Size: 1 cup chopped = 90g  
  Average Quantity
per serving
% Daily Intake per serve Average Quantity
per 100g
 
Energy (kJ/Cal) 50/12 1% 55/13  
Protein (g) 1.8 4% 2.0  
Fat, total (g) 0.2 0% 0.2  
 - saturated (g) 0.02 0% 0.03  
Available carbohydrate (g) 0.1 0% 0.1  
 - sugars (g) 0.0 0% 0.0  
Dietary Fibre (g) 1.4   1.6  
Sodium (mg) 11 0% 13  
Folate (µg) 117 59% RDI* 130 A good source of folate
Vitamin K (µg) 73 91% ESADDI** 81 A good source of vitamin K
Niacin (mg) 1 10% RDI* 1 A source of niacin
Vitamin A Eqiuv. (µg) 174 23% RDI* 194 A source of vitamin A
Vitamin B6 (mg) 0.36 23% RDI* 0.40 A source of vitamin B6
Vitamin C (mg) 7 18% RDI* 8 A source of vitamin C
Calcium (mg) 86 11% RDI* 95 A source of calcium
Potassium (mg) 261   290 Contains potassium
Percentage Daily Intakes are based on an average adult diet of 8700 kJ  
Your daily Intakes may be higher or lower depending on your energy needs.  
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
 
Source: FOODfiles 2018        

 

Like other green leafy vegetables, Asian greens are highly perishable so they need to be handled with extreme care. Buy small quantities regularly. Sprinkle with water to minimise moisture loss. Trim butt ends daily. Customers may not know how to use Asian vegetables, so use the QR code on labels.

Store at 2-4°C with a relative humidity of 90-100%. The optimum storage temperature is 0°C, but because of the risk of freezing, a slightly higher temperature is recommended. Store the melons at 7-9°C to avoid chilling damage.

Purchase Asian vegetables with the New Zealand GAP logo.