Nutrition for Bok Choy (cooked)

Calories, Protein, Vitamins and More

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Bok Choy Nutrition Summary

One cup of cooked bok choy (170 grams or 0.4 lb) contains 20 calories and 2.7 grams of protein. Bok choy consist of 96% water, 2% carbohydrates, 2% protein, and less than 1% of fat.

Bok choy is an excellent source of many nutrients, including Vitamin A, Vitamin C, calcium and potassium. It also contains significant amounts of dietary fiber, iron, Vitamin B6, folate, manganese and Vitamin K.

In one cup of cooked bok choy:

  • Calories: 20
  • Protein: 2.7 g
  • Sugar: 1.4 g
  • Dietary fiber: 1.7 g
  • Fat: 0.3 g
  • Sodium: 459 mg
There is no significant amounts of saturated fat or cholesterol in bok choy.

See the Bok Choy Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cabbage, chinese , cooked, boiled, drained, with salt.

Calories in Bok Choy

Bok choy has 20 calories per cup or 12 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

47 percent of calories in bok choy are from carbohydrates, 42% of calories are from protein and 11% of calories are from fat.

Calories from Carbs

A good portion, or 47% of the calories in cooked bok choy are from carbohydrates. The carbs in bok choy are mostly in the form of dietary fiber and sugar (55% and 45%). 1 cup of bok choy has 7% of daily values or 1.7 grams of dietary fiber.

  • Dietary fiber: 1.7 g
  • Sugar: 1.4 g
There is no significant amounts of starch in bok choy.

Calories from Fat

About 11% the calories in cooked bok choy are from fat. Bok choy is very low in total fat, with 0.3 grams per cup. It also is cholestrol free. Most of the fat in bok choy are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in bok choy.

Calories Similar to Bok Choy

Some other vegetables with similar calories to bok choy by weight:

Protein in Bok Choy

One cup of bok choy has 2.7 grams of protein or about 5% of daily recommended intake. Bok choy is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 2.65 g
  • Tryptophan: 0.03 g
  • Threonine: 0.09 g
  • Isoleucine: 0.15 g
  • Leucine: 0.15 g
  • Lysine: 0.16 g
  • Phenylalanine: 0.08 g
  • Valine: 0.12 g
  • Histidine: 0.05 g
There is no significant amounts of methionine in bok choy.

Protein Similar to Bok Choy

Some other vegetables with similar amounts of protein to bok choy by weight:

Vitamins and Minerals in Bok Choy

An good source of many nutrients, cooked bok choy contains abundant amounts of Vitamin A, Vitamin C, calcium and potassium. In fact, a single cup of bok choy contains 59% of recommended daily values or 44.2 mg of Vitamin C. Also an excellent source of Vitamin A, a single cup of bok choy contains 51% of recommended daily values or 360.4 ug of Vitamin A.

Vitamins in bok choy (1 cup):
  • Vitamin a: 360.4 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.7 mg
  • Vitamin b6: 0.3 mg
  • Vitamin c: 44.2 mg
  • Vitamin e: 0.2 mg
  • Folate: 69.7 ug
  • Vitamin k: 57.8 ug
Minerals in bok choy (1 cup):
  • Calcium: 158.1 mg
  • Potassium: 630.7 mg
  • Iron: 1.8 mg
  • Magnesium: 18.7 mg
  • Zinc: 0.3 mg
  • Selenium: 0.7 ug
  • Phosphorus: 49.3 mg
  • Manganese: 0.2 mg
  • Choline: 20.6 mg
There is no significant amounts of copper, pantothenic acid or vitamin b12 in bok choy.

Similar to Bok Choy for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to bok choy:

Flavonoids and Carotenoids in Bok Choy [3]

Bok choy contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of bok choy:

  • beta-carotene: 4333 ug
  • lutein + zeaxanthin: 65 ug

Bok Choy Nutrition Chart

Bok Choy:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Bok Choy in Cooking

Bok choy is in the top 25% most popular ingredients for recipes. Bok Choy can be consumed raw and is often chopped or sliced before cooking or serving.

Friends and Relatives of Bok Choy

Foods commonly cooked with bok choy: Other similar relatives:

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