16 Complete Protein Pairings with Bok Choy

Summary:

  • Bok choy contains a moderate amount of protein - about 1.1 grams per cup.
  • However, bok choy provides only 6 of the 9 essential amino acids sufficiently - it is a little low on leucine, methionine and phenylalanine.[1]
  • Bok choy pairs well with brazil nut, carrots, chia seeds, hedge mustard seeds or yellow corn to create a complete protein profile. [2] More bok choy pairings and detailed analysis below.

A complete protein is a protein source that "contains adequate proportions of the nine essential amino acids" that our body can not produce on its own.

World Health Organization [2], National Academy Press [3]

We analyzed the amino acid composition of bok choy, and found both vegan and vegetarian pairings with bok choy that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

image of bok choy source

Amount of Protein in Bok Choy

A decent source of supplementary protein, a single cup of bok choy contains 1.1 grams of protein, or about 2% of recommended daily values. [1]

To get the adequate amount of protein with bok choy alone, you will need 48 cups of bok choy (3330 grams) for an average female, or 57 cups of bok choy for males. [4] That's about 433 calories, and a lot of bok choy! Supplementing bok choy with food higher in protein is a good idea.

Full nutritional profile for bok choy
USDA Source: Cabbage, chinese (pak-choi), raw

Macronutrients in 1 cup (70g) of bok choy:

% of RDV Amount
Calories
0.5% 9 kCal
Carbohydrates
0% -
Total fat
0.2% 0.1 grams
Protein
2.1% 1.1 grams

Essential Amino Acids in Bok Choy

Proportionally, bok choy does contain abundant amounts of 6 out of the nine essential amino acids. However, bok choy is a little short on leucine, methionine and phenylalanine.[1]

To have adequate amounts of all nine essential amino acids with bok choy alone, you will have to eat 137 cups of bok choy (9556 grams) for an average person. [2]

That's about 187% more bok choy to compensate for the lack of leucine, methionine and phenylalanine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (70g) of bok choy:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.1% 1.05g
Histidine
2.9% 0.018g
Isoleucine
6.9% 0.06g
Leucine
3.3% 0.062g
Lysine
3.6% 0.062g
Methionine
0.7% 0.006g
Phenylalanine
2.1% 0.031g
Threonine
3.8% 0.034g
Tryptophan
4% 0.011g
Valine
4.3% 0.046g

More Complete Protein with Bok Choy

Top vegan pairings with bok choy include:
  1. Brazil Nut
  2. Carrots
  3. Chia Seeds
  4. Hedge Mustard Seeds
  5. Yellow Corn
  6. Pili Nut
  7. Sesame Seeds
  8. White Rice
  9. Nori
  10. Pumpkin Seeds
  11. Spirulina
  12. Cashews
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with bok choy. These include:
  1. Sour Cream
  2. Mayonnaise
  3. Yogurt
  4. Milk

Vegan 1. Brazil Nut and Bok Choy


image of brazil nut
image of bok choy

A reasonable source of supplementary protein, brazil nut is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 5 cups of bok choy (350g) and 0.7 tablespoon of brazil nut (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for bok choy to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Table of amino acids of 5 cup bok choy and 0.7 tbsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
18.3% 0.12g
Isoleucine
38.2% 0.33g
Leucine
20% 0.38g
Lysine
19.9% 0.34g
Methionine
11.4% 0.1g
Phenylalanine
12.9% 0.19g
Threonine
21.5% 0.19g
Tryptophan
23.3% 0.06g
Valine
25.6% 0.28g

Vegan 2. Carrots and Bok Choy


image of carrots
image of bok choy

Carrot is low in protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 1 cup of bok choy (70g) and 2.9 carrots (207g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of carrot to bok choy will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1 cup bok choy and 2.9 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
6% 3g
Histidine
16% 0.1g
Isoleucine
25.5% 0.22g
Leucine
14.5% 0.27g
Lysine
15.9% 0.27g
Methionine
5.6% 0.05g
Phenylalanine
10.6% 0.16g
Threonine
47.8% 0.43g
Tryptophan
13.6% 0.04g
Valine
17.5% 0.19g

Vegan 3. Chia Seeds and Bok Choy


image of chia seeds
image of bok choy

A reasonable source of supplementary protein, chia seed is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 5 cups of bok choy (350g) and 0.6 ounce of chia seeds (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:9 for bok choy to chia seed by weight.

Full nutritional profile for chia seeds
USDA Source: Seeds, chia seeds, dried

Table of amino acids of 5 cup bok choy and 0.6 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
15.9% 8g
Histidine
28.2% 0.18g
Isoleucine
49.8% 0.43g
Leucine
28.2% 0.53g
Lysine
27.5% 0.47g
Methionine
14.9% 0.13g
Phenylalanine
21.5% 0.32g
Threonine
32% 0.29g
Tryptophan
47.7% 0.12g
Valine
35.8% 0.39g

Vegan 4. Hedge Mustard Seeds and Bok Choy


image of hedge mustard seeds
image of bok choy

Hedge mustard seed is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 3.3 cups of bok choy (233g) and 0.4 cup of hedge mustard seeds (30g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:39 for bok choy to hedge mustard seed by weight.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

Table of amino acids of 3.3 cup bok choy and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
25.3% 0.16g
Isoleucine
46% 0.4g
Leucine
30.7% 0.58g
Lysine
26.4% 0.45g
Methionine
13.4% 0.12g
Phenylalanine
18.8% 0.28g
Threonine
35.9% 0.32g
Tryptophan
44.5% 0.12g
Valine
34.1% 0.37g

Vegan 5. Yellow Corn and Bok Choy


image of yellow corn
image of bok choy

A reasonable source of supplementary protein, yellow corn is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 2.5 cups of bok choy (175g) and 2.1 ears of yellow corn (185g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:0.6 for bok choy to yellow corn by weight.

Full nutritional profile for yellow corn
USDA Source: Corn, sweet, yellow, cooked, boiled, drained, without salt

Table of amino acids of 2.5 cup bok choy and 2.1 ear yellow corn :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
34% 0.21g
Isoleucine
45.9% 0.39g
Leucine
43.2% 0.82g
Lysine
24.4% 0.42g
Methionine
16.7% 0.14g
Phenylalanine
24.4% 0.36g
Threonine
36.9% 0.33g
Tryptophan
26.4% 0.07g
Valine
43.4% 0.47g

Vegan 6. Pili Nut and Bok Choy


image of pili nut
image of bok choy

Pili nut is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 5 cups of bok choy (350g) and 3.2 tablespoons of pili nut (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0 for bok choy to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Table of amino acids of 5 cup bok choy and 3.2 tbsp pili nut :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
15.6% 7.8g
Histidine
24.1% 0.15g
Isoleucine
48% 0.41g
Leucine
27.5% 0.52g
Lysine
23.4% 0.4g
Methionine
14.6% 0.13g
Phenylalanine
18.3% 0.27g
Threonine
29.8% 0.27g
Tryptophan
37.5% 0.1g
Valine
36.9% 0.4g

Vegan 7. Sesame Seeds and Bok Choy


image of sesame seeds
image of bok choy

A reasonable source of supplementary protein, sesame seed is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 3.3 cups of bok choy (233g) and 1.3 tablespoons of sesame seeds (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.01 for bok choy to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Table of amino acids of 3.3 cup bok choy and 1.3 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
11.2% 5.6g
Histidine
19.3% 0.12g
Isoleucine
33.5% 0.29g
Leucine
19.3% 0.36g
Lysine
16% 0.27g
Methionine
10.4% 0.09g
Phenylalanine
14.3% 0.21g
Threonine
22.3% 0.2g
Tryptophan
31% 0.08g
Valine
25% 0.27g

Vegan 8. White Rice and Bok Choy


image of white rice
image of bok choy

White rice is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 3.3 cups of bok choy (233g) and 1.1 cups of white rice (198g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:0.1 for bok choy to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Table of amino acids of 3.3 cup bok choy and 1.1 cup white rice :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
27.2% 0.17g
Isoleucine
46.8% 0.4g
Leucine
31.5% 0.6g
Lysine
22.1% 0.38g
Methionine
15.3% 0.13g
Phenylalanine
23.8% 0.35g
Threonine
31.4% 0.28g
Tryptophan
34.9% 0.09g
Valine
40.8% 0.44g

Vegan 9. Nori and Bok Choy


image of nori
image of bok choy

A reasonable source of supplementary protein, nori is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 3.3 cups of bok choy (233g) and 26 sheets of nori (68g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:1.3 for bok choy to nori by weight.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

Table of amino acids of 3.3 cup bok choy and 26 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
14.9% 7.4g
Histidine
24.7% 0.16g
Isoleucine
43.4% 0.37g
Leucine
28.8% 0.54g
Lysine
20.9% 0.36g
Methionine
13.9% 0.12g
Phenylalanine
19.3% 0.29g
Threonine
30.1% 0.27g
Tryptophan
24.6% 0.06g
Valine
39.4% 0.43g

Vegan 10. Pumpkin Seeds and Bok Choy


image of pumpkin seeds
image of bok choy

Pumpkin seed is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 2.5 cups of bok choy (175g) and 0.3 cup of pumpkin seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of pumpkin seed to bok choy will be complete.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

Table of amino acids of 2.5 cup bok choy and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
25.2% 0.16g
Isoleucine
41.7% 0.36g
Leucine
26.4% 0.5g
Lysine
26.9% 0.46g
Methionine
12.5% 0.11g
Phenylalanine
18.8% 0.28g
Threonine
26.2% 0.24g
Tryptophan
37.7% 0.1g
Valine
41.1% 0.44g

Vegan 11. Spirulina and Bok Choy


image of spirulina
image of bok choy

A great source of protein, spirulina is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 2 cups of bok choy (140g) and 1.3 tablespoons of spirulina (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:33 for bok choy to spirulina by weight.

Full nutritional profile for spirulina
USDA Source: Seaweed, spirulina, dried

Table of amino acids of 2 cup bok choy and 1.3 tbsp spirulina :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
14.8% 7.4g
Histidine
21.7% 0.14g
Isoleucine
48.2% 0.41g
Leucine
30.7% 0.58g
Lysine
23.6% 0.4g
Methionine
13.8% 0.12g
Phenylalanine
21.3% 0.32g
Threonine
38.1% 0.34g
Tryptophan
41.1% 0.11g
Valine
38.6% 0.42g

Vegan 12. Cashews and Bok Choy


image of cashews
image of bok choy

Cashew is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 2 cups of bok choy (140g) and 1.1 ounces of cashews (30g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of cashew to bok choy will be complete.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Table of amino acids of 2 cup bok choy and 1.1 oz cashews :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
15.1% 7.5g
Histidine
27.4% 0.17g
Isoleucine
41.2% 0.35g
Leucine
29.8% 0.56g
Lysine
23.5% 0.4g
Methionine
14% 0.12g
Phenylalanine
23.2% 0.35g
Threonine
30.5% 0.27g
Tryptophan
41.1% 0.11g
Valine
38.8% 0.42g

Vegetarian 13. Sour Cream and Bok Choy


image of sour cream
image of bok choy

A reasonable source of supplementary protein, sour cream is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 3.3 cups of bok choy (233g) and 0.5 cup of sour cream (91g) creates a complete protein profile. In fact, any ratio of more than 0.39:1 of sour cream to bok choy will be complete.

Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured

Table of amino acids of 3.3 cup bok choy and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
11.4% 5.7g
Histidine
22.9% 0.14g
Isoleucine
40.2% 0.35g
Leucine
26.3% 0.5g
Lysine
26.7% 0.46g
Methionine
10.7% 0.09g
Phenylalanine
16.4% 0.24g
Threonine
27% 0.24g
Tryptophan
28.1% 0.07g
Valine
30.6% 0.33g

Vegetarian 14. Mayonnaise and Bok Choy


image of mayonnaise
image of bok choy

Mayonnaise is low in protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 3.3 cups of bok choy (233g) and 0.8 cup of mayonnaise (180g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of mayonnaise to bok choy will be complete.

Full nutritional profile for mayonnaise
USDA Source: Salad dressing, mayonnaise, regular

Table of amino acids of 3.3 cup bok choy and 0.8 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
10.4% 5.2g
Histidine
17% 0.11g
Isoleucine
36.6% 0.32g
Leucine
19.9% 0.38g
Lysine
19.7% 0.34g
Methionine
9.8% 0.08g
Phenylalanine
13.8% 0.21g
Threonine
23.7% 0.21g
Tryptophan
25.2% 0.07g
Valine
26.6% 0.29g

Vegetarian 15. Yogurt and Bok Choy


image of yogurt
image of bok choy

A reasonable source of supplementary protein, yogurt is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 3.3 cups of bok choy (233g) and 0.3 cup of yogurt (76g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:0.24 for bok choy to yogurt by weight.

Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk

Table of amino acids of 3.3 cup bok choy and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12.3% 6.1g
Histidine
20% 0.13g
Isoleucine
39.8% 0.34g
Leucine
24.9% 0.47g
Lysine
26% 0.44g
Methionine
11.5% 0.1g
Phenylalanine
16.5% 0.25g
Threonine
24.7% 0.22g
Tryptophan
19.3% 0.05g
Valine
34.5% 0.37g

Vegetarian 16. Milk and Bok Choy


image of milk
image of bok choy

Milk is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 3.3 cups of bok choy (233g) and 0.4 cup of milk (103g) make a complete amino acids profile. In fact, any ratio of more than 0.44:1 of milk to bok choy will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Table of amino acids of 3.3 cup bok choy and 0.4 cup milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
26% 0.16g
Isoleucine
43.5% 0.37g
Leucine
27.9% 0.53g
Lysine
28.8% 0.49g
Methionine
12.9% 0.11g
Phenylalanine
18.7% 0.28g
Threonine
28.8% 0.26g
Tryptophan
30.1% 0.08g
Valine
34.9% 0.38g


Complete Protein Pairings