1 serving (100 grams) contains 13 calories, 1.5 grams of protein, 0.2 grams of fat, and 2.2 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
26 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 130 mg | 5% | |
| Total Carbohydrates | 4.4 g | 1% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 2.4 g | ||
| protein | 3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 210 mg | 16% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 504 mg | 10% | |
* 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 Pak choi
Pak Choi, also known as bok choy, is a type of Chinese cabbage commonly used in Asian cuisine, especially in stir-fries, soups, and steamed dishes. Originating from China over 1,500 years ago, Pak Choi has become a staple in many cuisines worldwide. It is a low-calorie vegetable packed with nutrients, including vitamins A, C, and K, as well as calcium, potassium, and folate. Its tender green leaves and crisp white stalks make it a versatile ingredient that provides both flavor and texture. One cup of raw Pak Choi contains approximately 9 calories and provides around 50% of the daily recommended intake of vitamin A and 35% of vitamin C, making it an excellent choice for a nutrient-dense vegetable.
Health Benefits
- Rich in vitamin A, which supports eye health and maintains good vision.
- High levels of vitamin C strengthen the immune system and promote collagen production for skin health.
- Contains calcium and potassium, which are essential for bone strength and healthy blood pressure regulation.
Dietary Considerations
Selection and Storage
Store Pak Choi in a perforated plastic bag in the refrigerator crisper drawer for up to one week. Rinse thoroughly before use to remove any dirt or debris.
Common Questions About Pak choi Nutrition
Is Pak Choi high in protein?
Pak Choi is not particularly high in protein; it contains about 1.5 grams of protein per 100 grams. However, it is a nutrient-dense vegetable with minimal calories and high amounts of vitamins A, C, and K, making it a healthy addition to meals.
Can I eat Pak Choi on a keto diet?
Yes, Pak Choi is keto-friendly. It is very low in carbohydrates, containing about 2 grams of net carbs per 100 grams, making it an excellent choice for maintaining ketosis while providing essential nutrients.
What are the health benefits of Pak Choi?
Pak Choi offers several health benefits due to its high levels of antioxidants, vitamins A and C, and fiber. It supports immune health, promotes healthy digestion, and helps reduce inflammation. Additionally, its low-calorie content makes it ideal for weight management.
How much Pak Choi should I eat per serving?
A typical serving size of Pak Choi is about 1 cup (approx. 70 grams) of chopped raw Pak Choi or 100 grams when cooked. This amount provides a balance of nutrients without excess calories and fits well into most diets.
How does Pak Choi compare to spinach in terms of nutrition?
Pak Choi and spinach have similar nutritional profiles but differ slightly. Pak Choi is lower in calories (about 13 calories per 100 grams vs. spinach's 23 calories) and carbohydrates, while spinach is richer in iron and folate. Both are excellent sources of vitamins A and C and can be used interchangeably in recipes depending on flavor preference.
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.
- Vitamin K Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses vitamin K, a key nutrient in pak choi, focusing on its health benefits and recommended intakes.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights the role of vegetables like pak choi in a healthy dietary pattern as recommended by official guidelines.
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.
