Pechay Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of pechay contains 13 calories, 1.5g protein, 2.2g carbs, and 0.2g fat. Pechay is a good source of iron, zinc, phosphorus.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 13 kcal | 1% |
| Protein | 1.5g | 3% |
| Carbohydrates | 2.2g | 1% |
| Total Fat | 0.20g | 0% |
| Fiber | 1.0g | 4% |
| Sodium | 65.0mg | 3% |
| Potassium | 45.0mg | 1% |
| Calcium | 19.0mg | 1% |
| Iron | 252.0mg | 1400% |
| Magnesium | 0.19mg | 0% |
| Zinc | 37.0mg | 336% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Phosphorus | 223.0mg | 18% |
Is Pechay Good for You?
Yes, pechay is excellent for you. With just 13 calories per 100g and 1g of fiber, it’s an ideal low-calorie vegetable for weight management. It’s also notably rich in minerals—providing 37mg of zinc (336% DV) and 223mg of phosphorus (18% DV)—making it a nutrient-dense addition to any diet.
Key Health Benefits of Pechay
Extremely Low in Calories – At only 13 kcal per 100g serving, pechay is one of the lightest vegetables available, making it perfect for calorie-conscious meals without sacrificing volume or nutrients.
Rich in Essential Minerals – Pechay delivers substantial amounts of zinc (37mg, 336% DV) and phosphorus (223mg, 18% DV), both critical for immune function, bone health, and energy metabolism.
Supports Digestive Health – Each 100g portion contains 1g of dietary fiber, which aids digestive regularity and helps maintain a healthy gut microbiome.
Hydrating and Low in Sodium – With minimal fat (0.2g) and moderate sodium (65mg, 3% DV), pechay is an excellent hydrating vegetable that won’t contribute to excess salt intake.
Good Source of Plant-Based Protein – Providing 1.5g of protein per 100g, pechay offers a modest protein boost for a leafy green, supporting muscle maintenance when combined with other protein sources.
How Does Pechay Compare?
Pechay stands out against similar leafy greens like regular bok choy due to its exceptional mineral density, particularly in zinc and phosphorus. While it matches other greens for being low-calorie and low-fat, its mineral profile is notably higher, making it a more nutrient-concentrated choice for mineral intake.
Frequently Asked Questions
How many calories is in pechay?
Pechay contains just 13 calories per 100g, making it one of the lowest-calorie vegetables available. A typical cup of cooked pechay (about 150g) would contain roughly 20 calories.
Is pechay good for weight loss?
Yes, pechay is excellent for weight loss diets. Its extremely low calorie density combined with fiber content means you can eat satisfying portions while maintaining a calorie deficit, plus its minerals support metabolic function.
Does pechay have vitamin C?
According to USDA data, pechay contains 0mg of vitamin C per 100g, so it’s not a significant source of this vitamin. If vitamin C intake is a goal, you’ll want to pair pechay with other vegetables like bell peppers or citrus.
Is pechay good for vegetarians and vegans?
Absolutely—pechay is naturally plant-based and fits perfectly into vegetarian and vegan diets. Its protein and mineral content make it especially valuable for plant-based eaters seeking diverse nutrient sources.
How should I store pechay to keep it fresh?
Store pechay in the refrigerator’s crisper drawer in a plastic bag for up to 5-7 days. Keep it away from ethylene-producing fruits like apples, and wash it just before cooking to maintain its crisp texture.
How to Track Pechay Nutrition with Gram
Logging pechay into the Gram app is simple—just search “pechay” and select your serving size to instantly see the complete nutrient breakdown. You can also use the app’s AI food scanner to photograph your meal and automatically capture pechay’s nutritional data alongside other ingredients, making it effortless to monitor your mineral and calorie intake throughout the day.
Frequently Asked Questions
How many calories is in pechay?
Pechay contains just 13 calories per 100g, making it one of the lowest-calorie vegetables available. A typical cup of cooked pechay (about 150g) would contain roughly 20 calories.
Is pechay good for weight loss?
Yes, pechay is excellent for weight loss diets. Its extremely low calorie density combined with fiber content means you can eat satisfying portions while maintaining a calorie deficit, plus its minerals support metabolic function.
Does pechay have vitamin C?
According to USDA data, pechay contains 0mg of vitamin C per 100g, so it's not a significant source of this vitamin. If vitamin C intake is a goal, you'll want to pair pechay with other vegetables like bell peppers or citrus.
Is pechay good for vegetarians and vegans?
Absolutely—pechay is naturally plant-based and fits perfectly into vegetarian and vegan diets. Its protein and mineral content make it especially valuable for plant-based eaters seeking diverse nutrient sources.
How should I store pechay to keep it fresh?
Store pechay in the refrigerator's crisper drawer in a plastic bag for up to 5-7 days. Keep it away from ethylene-producing fruits like apples, and wash it just before cooking to maintain its crisp texture.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track pechay and thousands of other foods with the Gram app.