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 |
31.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 154.8 mg | 6% | |
| Total Carbohydrates | 5.2 g | 1% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 2.9 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 600 mg | 12% | |
* 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 Xiao bai cai
Xiao Bai Cai, also known as bok choy or baby bok choy, is a type of Chinese cabbage originating from East Asia and widely used in Chinese, Korean, and other Asian cuisines. It has dark green leaves and thick white stalks, offering a mild, slightly sweet flavor. This leafy vegetable is low in calories but dense in nutrients. One cup of cooked Xiao Bai Cai (approximately 170 grams) contains around 20 calories, 3 grams of carbohydrates, and is rich in vitamins A, C, and K, calcium, and potassium. It also provides small amounts of iron, magnesium, and fiber, making it a healthy addition to various dishes such as stir-fries, soups, or steamed sides.
Health Benefits
- High in vitamin A, which supports healthy vision and immune function.
- Rich in vitamin C, contributing to collagen production and reducing oxidative stress.
- Contains vitamin K, essential for bone health and proper blood clotting.
- A good source of potassium, which helps regulate blood pressure and maintain proper heart function.
- Low in calories and high in water content, aiding in hydration and weight management.
Dietary Considerations
Selection and Storage
Store unwashed in a sealed plastic bag or container in the refrigerator’s crisper drawer. Use within 3-5 days for optimal freshness. Rinse thoroughly before cooking to remove dirt and debris.
Common Questions About Xiao bai cai Nutrition
Is Xiao Bai Cai high in protein?
Xiao Bai Cai, also known as baby bok choy, is not particularly high in protein. One cup (approximately 70 grams) of raw Xiao Bai Cai contains about 1 gram of protein. However, it is an excellent source of other nutrients like vitamins A, C, and K.
Can I eat Xiao Bai Cai on a keto diet?
Yes, Xiao Bai Cai is keto-friendly. It is very low in carbohydrates, with just 1.5 grams of total carbs and 0.7 grams of net carbs per cup of raw leafy greens, making it a great addition to a keto diet.
What are the health benefits of eating Xiao Bai Cai?
Xiao Bai Cai is packed with nutrients and offers several health benefits. It is rich in vitamins A and C, both of which support immune health and skin health. Additionally, it provides vitamin K, which is important for bone health and blood clotting. It is also low in calories and high in antioxidants, which may help reduce inflammation.
How much Xiao Bai Cai should I eat in one serving?
A typical serving size of Xiao Bai Cai is about 1 cup (70 grams) of raw leaves or 1/2 cup (85 grams) cooked. This portion contains approximately 10-15 calories, making it an excellent choice for those looking to control calorie intake while obtaining essential vitamins.
How does Xiao Bai Cai compare to regular bok choy?
Xiao Bai Cai is essentially a smaller, tenderer version of regular bok choy. Nutritionally, both are very similar, offering low calories and high amounts of vitamins A, C, and K. Xiao Bai Cai has a milder, sweeter flavor and a more delicate texture, making it suitable for quick stir-fries, soups, or raw salads, whereas regular bok choy has larger stalks and may take slightly longer to cook.
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.
