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.