1 serving (100 grams) contains 13 calories, 1.5 grams of protein, 0.2 grams of fat, and 2.2 grams of carbohydrates.
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Nutrition Information
Calories |
19.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 97.0 mg | 4% | |
| Total Carbohydrates | 3.3 g | 1% | |
| Dietary Fiber | 1.5 g | 5% | |
| Sugars | 1.8 g | ||
| protein | 2.2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 156.7 mg | 12% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 376.1 mg | 8% | |
* 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 choy
Pak Choy, also known as Bok Choy, is a type of Chinese cabbage originating from Asia, widely used in Chinese and other East Asian cuisines. It is a leafy green vegetable with crisp stalks and tender dark green leaves, typically stir-fried, steamed, or added to soups. Pak Choy is low in calories and packed with essential nutrients. One cup (70g) of raw Pak Choy contains roughly 9 calories, 1g of protein, 0g of fat, and 1.5g of carbohydrates. It is an excellent source of vitamins A, C, and K, and contains significant amounts of calcium, potassium, and folate. Additionally, it is rich in antioxidants like lutein and zeaxanthin, making it a nutrient-dense addition to various dishes.
Health Benefits
- Supports eye health with its high levels of beta-carotene, lutein, and zeaxanthin, aiding in the prevention of macular degeneration.
- Boosts immune function due to its high vitamin C content, which also acts as an antioxidant.
- Contributes to bone health with vitamin K and calcium, promoting stronger bones and reducing the risk of osteoporosis.
Dietary Considerations
Selection and Storage
Store Pak Choy unwashed in a perforated plastic bag in the refrigerator and consume within 3-5 days for optimal freshness. Wash thoroughly before use to remove dirt and debris.
Common Questions About Pak choy Nutrition
Is Pak Choy high in protein?
Pak Choy (also known as Bok Choy) is not particularly high in protein as it contains about 1.5 grams of protein in 1 cup (70 grams) of raw Pak Choy. However, it is a great low-calorie vegetable that provides a wide range of other essential nutrients.
Can I eat Pak Choy on a keto diet?
Yes, Pak Choy is keto-friendly. It is very low in carbohydrates, with only about 1.5 grams of net carbs per 1 cup (70 grams) serving, making it an excellent choice for a low-carb, high-fat diet like keto.
What are the health benefits of Pak Choy?
Pak Choy is rich in vitamins A, C, and K and minerals like calcium and potassium, which support healthy bones, immune function, and overall health. It is also high in antioxidants and may help reduce inflammation and support heart health. As a cruciferous vegetable, it may help protect against certain cancers.
What is the recommended serving size for Pak Choy?
A typical serving size for Pak Choy is about 1 cup (approximately 70 grams) of raw leaves or 1/2 cup cooked. This portion provides around 9 calories, making it an ideal choice for adding volume to meals without significantly increasing calorie intake.
How does Pak Choy compare to spinach in terms of nutrition?
Pak Choy and spinach are both nutrient-dense greens, but Pak Choy is higher in vitamin C and calcium, while spinach has more iron and magnesium. Spinach also contains oxalates, which can inhibit calcium absorption, whereas Pak Choy does not, making it a better calcium source for some individuals.
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.
