1 serving (85 grams) contains 9 calories, 1.0 grams of protein, 0.1 grams of fat, and 1.5 grams of carbohydrates.
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Nutrition Information
Calories |
6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 43.3 mg | 1% | |
| Total Carbohydrates | 1 g | 0% | |
| Dietary Fiber | 0.5 g | 1% | |
| Sugars | 0.5 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 49.3 mg | 3% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 168 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bok choi
Bok Choi, also known as Pak Choi, is a leafy green vegetable native to China and widely used in East Asian cuisines. It belongs to the Brassica family, alongside broccoli and cabbage. Bok Choi's mild flavor and crisp texture make it a versatile ingredient in stir-fries, soups, and salads. Nutritionally, it is low in calories but rich in essential nutrients such as vitamins A, C, and K, as well as folate, calcium, and potassium. Additionally, it contains antioxidant compounds like beta-carotene and polyphenols, which contribute to its health-promoting qualities. Bok Choi is also an excellent source of fiber, supporting digestive health, and contains glucosinolates, which may have cancer-preventive properties when consumed as part of a balanced diet.
Health Benefits
- Supports healthy vision and skin due to its high vitamin A content (52% of the daily recommended intake per cup).
- Boosts immune system function with vitamin C, offering over 35% of the daily value in a single serving.
- Promotes strong bones and blood clotting through vitamin K, providing more than 50% of the daily value per cup.
- Enhances heart health with potassium, which helps regulate blood pressure and fluid balance.
- May protect against cancer thanks to glucosinolates, sulfur-containing compounds known for their antioxidant and anti-inflammatory properties.
Dietary Considerations
Selection and Storage
Store Bok Choi unwashed in a perforated plastic bag in the crisper drawer of the refrigerator to maintain freshness for up to a week. Wash thoroughly before using to remove dirt or debris.
Common Questions About Bok choi Nutrition
Is bok choy high in protein?
Bok choy is not particularly high in protein, as it contains about 1.5 grams of protein per 100 grams. It is more celebrated for its low calorie count and high levels of essential vitamins and minerals.
Can I eat bok choy on a keto diet?
Yes, bok choy is keto-friendly because it is very low in carbohydrates. A 100-gram serving of bok choy contains only about 1.2 grams of net carbs, making it an excellent vegetable choice for ketogenic diets.
What are the health benefits of bok choy?
Bok choy is rich in vitamins A, C, and K, along with minerals like calcium, magnesium, and potassium. It supports bone health, boosts immunity, and promotes healthy skin, but excessive consumption of raw bok choy may impact thyroid function due to its goitrogen content.
How much bok choy should I eat per serving?
A typical serving of cooked bok choy is about 1 cup (170 grams), which contains approximately 20 calories and provides a substantial amount of antioxidants, fiber, and key nutrients. Adjust portion size based on your dietary goals.
Is bok choy better than spinach for cooking?
Bok choy and spinach are both nutrient-dense greens, but bok choy has a milder flavor and holds its texture better in stir-fries and soups. Spinach, on the other hand, is more versatile in raw salads and pairs well with creamy dishes. Choose based on your dish's needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
