Nutrition for Bok Choy

Calories, Protein, Vitamins and More

image of bok choy source

Bok Choy Nutrition Summary

One cup of bok choy (70 grams or 2.47 oz) contains 9 calories and 1.1 grams of protein. Bok choy consist of 95% 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.

In one cup of bok choy:

  • Calories: 9
  • Protein: 1.1 g
  • Sugar: 0.8 g
  • Dietary fiber: 0.7 g
  • Fat: 0.1 g
  • Sodium: 45.5 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 , raw.

Calories in Bok Choy

Bok choy has 9 calories per cup or 13 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

53% of calories in bok choy are from carbohydrates, 39% of calories are from protein and 8% of calories are from fat.

Calories from Carbs

The majority, or 53% of the calories in bok choy are from carbohydrates. The carbs in bok choy are mostly in the form of dietary fiber and sugar (47% and 53%). 1 cup of bok choy has 3% of daily values or 0.7 grams of dietary fiber.

  • Dietary fiber: 0.7 g
  • Sugar: 0.8 g
There is no significant amounts of starch in bok choy.

Calories from Fat

A small portion, or 8% the calories in Bok Choy are from fat. Bok choy is very low in total fat, with 0.1 grams per cup. Most of the fat in bok choy are healthier unsaturated fats.

Bok choy is cholesterol free and trans-fat free.

  • Total fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat, 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 1.1 grams of protein or about 2% 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: 1.05 g
  • Threonine: 0.03 g
  • Isoleucine: 0.06 g
  • Leucine: 0.06 g
  • Lysine: 0.06 g
  • Phenylalanine: 0.03 g
  • Valine: 0.05 g
  • Histidine: 0.02 g
There is no significant amounts of tryptophan or 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, bok choy contains abundant amounts of Vitamin A, Vitamin C, calcium and potassium. In fact, a single cup of bok choy contains 42% of recommended daily values or 31.5 milligrams of Vitamin C. Also an excellent source of Vitamin A, a single cup of bok choy contains 22% of recommended daily values or 156.1 ug of Vitamin A.

Vitamins in bok choy (1 cup):
  • Vitamin a: 156.1 ug
  • Riboflavin: < 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 31.5 mg
  • Vitamin e: 0.1 mg
  • Folate: 46.2 ug
  • Vitamin k: 31.9 ug
Minerals in bok choy (1 cup):
  • Calcium: 73.5 mg
  • Potassium: 176.4 mg
  • Iron: 0.6 mg
  • Magnesium: 13.3 mg
  • Zinc: 0.1 mg
  • Selenium: 0.4 ug
  • Phosphorus: 25.9 mg
  • Manganese: 0.1 mg
  • Choline: 4.5 mg
There is no significant amounts of copper, thiamin, 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 and flavonoids apigenin, kaempferol and quercetin. In one cup of bok choy:

  • beta-carotene: 1877 ug
  • lutein + zeaxanthin: 28 ug
  • apigenin: 0.17 mg
  • kaempferol: 3.03 mg
  • Quercetin: 1.44 mg

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. Most recipes call for one or two cups of bok choy.

Friends and Relatives of Bok Choy

Foods commonly cooked with bok choy: Other similar relatives:

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