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 |
25.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 180.6 mg | 7% | |
| Total Carbohydrates | 4.2 g | 1% | |
| Dietary Fiber | 1.9 g | 6% | |
| Sugars | 2.2 g | ||
| protein | 2.8 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 205.6 mg | 15% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 700 mg | 14% | |
* 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 Steamed bok choy
Steamed bok choy, also known as Chinese cabbage, is a leafy green vegetable native to China and widely used in Asian cuisines. It belongs to the Brassica family, which also includes broccoli and kale. Bok choy is low in calories, with just 20 calories per cup (raw) while being packed with essential nutrients. It is an excellent source of vitamins A, C, and K, as well as folate, calcium, and potassium. Its mild, slightly earthy flavor makes it a versatile addition to soups, stir-fries, and as a standalone steamed vegetable side dish.
Health Benefits
- Supports eye health with vitamin A content (63% of the Daily Value per 1 cup cooked).
- Boosts immune system due to high vitamin C levels (around 35% of the Daily Value per 1 cup cooked).
- Promotes bone health as it contains calcium (over 10% of the Daily Value per 1 cup cooked).
- Aids in blood clotting and bone metabolism with vitamin K (57% of the Daily Value per 1 cup cooked).
- Potassium helps maintain healthy blood pressure levels (259 mg per 1 cup cooked).
Dietary Considerations
Selection and Storage
Store bok choy in a plastic bag in the crisper drawer of the refrigerator for up to a week. Wash thoroughly before cooking to remove dirt from the stalks and leaves.
Common Questions About Steamed bok choy Nutrition
Is steamed bok choy high in protein?
Steamed bok choy is not high in protein, as one cup contains only about 1 gram of protein. However, it is a nutrient-dense vegetable that complements protein-rich foods in a balanced diet.
Can I eat steamed bok choy on a keto diet?
Yes, steamed bok choy is suitable for a keto diet because it is extremely low in carbohydrates, with only about 1.2 grams of net carbs per cup. It's an excellent choice for adding fiber and nutrients without disrupting ketosis.
What are the main health benefits of steamed bok choy?
Steamed bok choy is rich in vitamins A, C, and K, and contains antioxidants that support immune health and help reduce inflammation. It’s also a good source of calcium and magnesium, which can support bone health. Additionally, it is low in calories but high in fiber, promoting digestive health.
What is the recommended portion size for steamed bok choy?
A typical serving size for steamed bok choy is about 1 cup (cooked), which contains approximately 20 calories, 0.3 grams of fat, and 1 gram of protein. Adjust portion sizes based on your meal's nutritional goals, as it is very low in calories and dense in nutrients.
How does steamed bok choy compare to spinach in terms of nutrition?
Steamed bok choy and spinach are both nutrient-rich greens, but they differ slightly. Bok choy is lower in oxalates, making its calcium more bioavailable, while spinach contains higher levels of iron and folate. Bok choy is milder in flavor and retains a crunch when steamed, whereas spinach has a softer texture when cooked.
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 bok choy, and its importance for blood clotting and bone health.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human Services and USDAProvides recommendations for vegetable consumption, including leafy greens like bok choy, as part of a balanced diet.
- Cruciferous vegetables: health effects and chemopreventive propertiesNational Cancer InstituteDiscusses health benefits of cruciferous vegetables like bok choy, including their role in cancer prevention.
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.
