Bok choy is also called Chinese mustard cabbage. See more about it below.
More About Bok Choy
Bok choy is also called Chinese mustard cabbage. It has a mild flavor, and can be eaten raw in salads (like any cabbage), stir-fried, or added to soups. A 100 gram (3-1/2 oz.) portion has only 13 calories. See complete nutritional charts below for raw and cooked bok choy.
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Bok Choy, Cabbage, Chinese (pak-choi), Raw
Scientific Name: Brassica rapa (Chinensis Group) – Raw
NDB No: 11116
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, shredded ——- 70g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
95.32
|
2
|
0
|
66.72
|
Energy |
kcal
|
13
|
0
|
0
|
9
|
Energy |
kj
|
54
|
0
|
0
|
38
|
Protein |
g
|
1.50
|
1
|
0
|
1.05
|
Total lipid (fat) |
g
|
0.20
|
1
|
0
|
0.14
|
Ash |
g
|
0.80
|
0
|
0
|
0.56
|
Carbohydrate, by difference |
g
|
2.18
|
0
|
0
|
1.53
|
Fiber, total dietary |
g
|
1.0
|
0
|
0
|
0.7
|
Sugars, total |
g
|
1.18
|
0
|
0
|
0.83
|
Bok Choy Minerals |
|||||
Calcium, Ca |
mg
|
105
|
1
|
0
|
74
|
Iron, Fe |
mg
|
0.80
|
1
|
0
|
0.56
|
Magnesium, Mg |
mg
|
19
|
2
|
0
|
13
|
Phosphorus, P |
mg
|
37
|
1
|
0
|
26
|
Potassium, K |
mg
|
252
|
2
|
0
|
176
|
Sodium, Na |
mg
|
65
|
2
|
0
|
46
|
Zinc, Zn |
mg
|
0.19
|
0
|
0
|
0.13
|
Copper, Cu |
mg
|
0.021
|
0
|
0
|
0.015
|
Manganese, Mn |
mg
|
0.159
|
0
|
0
|
0.111
|
Selenium, Se |
mcg
|
0.5
|
0
|
0
|
0.3
|
Bok Choy Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
45.0
|
1
|
0
|
31.5
|
Thiamin |
mg
|
0.040
|
1
|
0
|
0.028
|
Riboflavin |
mg
|
0.070
|
1
|
0
|
0.049
|
Niacin |
mg
|
0.500
|
1
|
0
|
0.350
|
Pantothenic acid |
mg
|
0.088
|
0
|
0
|
0.062
|
Vitamin B-6 |
mg
|
0.194
|
0
|
0
|
0.136
|
Folate, total |
mcg
|
66
|
0
|
0
|
46
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
Folate, food |
mcg
|
66
|
0
|
0
|
46
|
Folate, DFE |
mcg_DFE
|
66
|
0
|
0
|
46
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin A, IU |
IU
|
4468
|
0
|
0
|
3128
|
Vitamin A, RAE |
mcg_RAE
|
223
|
0
|
0
|
156
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.09
|
0
|
0
|
0.06
|
Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
Vitamin K (phylloquinone) |
mcg
|
35.8
|
0
|
0
|
25.1
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.026
|
0
|
0
|
0.018
|
4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
12:0 |
g
|
0.001
|
0
|
0
|
0.001
|
14:0 |
g
|
0.001
|
0
|
0
|
0.001
|
16:0 |
g
|
0.022
|
0
|
0
|
0.015
|
18:0 |
g
|
0.001
|
0
|
0
|
0.001
|
Fatty acids, total monounsaturated |
g
|
0.015
|
0
|
0
|
0.011
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
18:1 undifferentiated |
g
|
0.014
|
0
|
0
|
0.010
|
20:1 |
g
|
0.000
|
0
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.096
|
0
|
0
|
0.067
|
18:2 undifferentiated |
g
|
0.039
|
0
|
0
|
0.027
|
18:3 undifferentiated |
g
|
0.051
|
0
|
0
|
0.036
|
18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
Amino acids |
|||||
Tryptophan |
g
|
0.015
|
17
|
0
|
0.011
|
Threonine |
g
|
0.049
|
17
|
0
|
0.034
|
Isoleucine |
g
|
0.085
|
17
|
0
|
0.060
|
Leucine |
g
|
0.088
|
17
|
0
|
0.062
|
Lysine |
g
|
0.089
|
17
|
0
|
0.062
|
Methionine |
g
|
0.009
|
17
|
0
|
0.006
|
Cystine |
g
|
0.017
|
1
|
0
|
0.012
|
Phenylalanine |
g
|
0.044
|
17
|
0
|
0.031
|
Tyrosine |
g
|
0.029
|
1
|
0
|
0.020
|
Valine |
g
|
0.066
|
17
|
0
|
0.046
|
Arginine |
g
|
0.084
|
17
|
0
|
0.059
|
Histidine |
g
|
0.026
|
17
|
0
|
0.018
|
Alanine |
g
|
0.086
|
1
|
0
|
0.060
|
Aspartic acid |
g
|
0.108
|
1
|
0
|
0.076
|
Glutamic acid |
g
|
0.360
|
1
|
0
|
0.252
|
Glycine |
g
|
0.043
|
1
|
0
|
0.030
|
Proline |
g
|
0.031
|
1
|
0
|
0.022
|
Serine |
g
|
0.048
|
1
|
0
|
0.034
|
Other |
|||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0
|
0
|
Theobromine |
mg
|
0
|
0
|
0
|
0
|
Carotene, beta |
mcg
|
2681
|
0
|
0
|
1877
|
Carotene, alpha |
mcg
|
1
|
0
|
0
|
1
|
Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
Lycopene |
mcg
|
0
|
0
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
40
|
0
|
0
|
28
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
Bok Choy, Cabbage, Chinese (pak-choi), cooked, boiled, drained, without salt
(This is similar to stir-frying in water with the liquid remaining in the prepared dish)
NDB No: 11117
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, shredded ——- 170g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
95.55
|
0
|
0
|
162.44
|
Energy |
kcal
|
12
|
0
|
0
|
20
|
Energy |
kj
|
50
|
0
|
0
|
85
|
Protein |
g
|
1.56
|
1
|
0
|
2.65
|
Total lipid (fat) |
g
|
0.16
|
1
|
0
|
0.27
|
Ash |
g
|
0.95
|
1
|
0
|
1.61
|
Carbohydrate, by difference |
g
|
1.78
|
0
|
0
|
3.03
|
Fiber, total dietary |
g
|
1.0
|
0
|
0
|
1.7
|
Sugars, total |
g
|
0.83
|
0
|
0
|
1.41
|
Bok Choy Minerals |
|||||
Calcium, Ca |
mg
|
93
|
1
|
0
|
158
|
Iron, Fe |
mg
|
1.04
|
1
|
0
|
1.77
|
Magnesium, Mg |
mg
|
11
|
1
|
0
|
19
|
Phosphorus, P |
mg
|
29
|
1
|
0
|
49
|
Potassium, K |
mg
|
371
|
1
|
0
|
631
|
Sodium, Na |
mg
|
34
|
1
|
0
|
58
|
Zinc, Zn |
mg
|
0.17
|
0
|
0
|
0.29
|
Copper, Cu |
mg
|
0.019
|
0
|
0
|
0.032
|
Manganese, Mn |
mg
|
0.144
|
0
|
0
|
0.245
|
Selenium, Se |
mcg
|
0.4
|
0
|
0
|
0.7
|
Bok Choy Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
26.0
|
0
|
0
|
44.2
|
Thiamin |
mg
|
0.032
|
0
|
0
|
0.054
|
Riboflavin |
mg
|
0.063
|
0
|
0
|
0.107
|
Niacin |
mg
|
0.428
|
0
|
0
|
0.728
|
Pantothenic acid |
mg
|
0.079
|
0
|
0
|
0.134
|
Vitamin B-6 |
mg
|
0.166
|
0
|
0
|
0.282
|
Folate, total |
mcg
|
41
|
0
|
0
|
70
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
Folate, food |
mcg
|
41
|
0
|
0
|
70
|
Folate, DFE |
mcg_DFE
|
41
|
0
|
0
|
70
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin A, IU |
IU
|
4249
|
0
|
0
|
7223
|
Vitamin A, RAE |
mcg_RAE
|
212
|
0
|
0
|
360
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.09
|
0
|
0
|
0.15
|
Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
Vitamin K (phylloquinone) |
mcg
|
34.0
|
0
|
0
|
57.8
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.021
|
0
|
0
|
0.036
|
4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
12:0 |
g
|
0.001
|
0
|
0
|
0.002
|
14:0 |
g
|
0.001
|
0
|
0
|
0.002
|
16:0 |
g
|
0.017
|
0
|
0
|
0.029
|
18:0 |
g
|
0.001
|
0
|
0
|
0.002
|
Fatty acids, total monounsaturated |
g
|
0.012
|
0
|
0
|
0.020
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
18:1 undifferentiated |
g
|
0.011
|
0
|
0
|
0.019
|
20:1 |
g
|
0.000
|
0
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.077
|
0
|
0
|
0.131
|
18:2 undifferentiated |
g
|
0.031
|
0
|
0
|
0.053
|
18:3 undifferentiated |
g
|
0.041
|
0
|
0
|
0.070
|
18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
Amino acids |
|||||
Tryptophan |
g
|
0.015
|
0
|
0
|
0.025
|
Threonine |
g
|
0.051
|
0
|
0
|
0.087
|
Isoleucine |
g
|
0.089
|
0
|
0
|
0.151
|
Leucine |
g
|
0.091
|
0
|
0
|
0.155
|
Lysine |
g
|
0.093
|
0
|
0
|
0.158
|
Methionine |
g
|
0.009
|
0
|
0
|
0.015
|
Cystine |
g
|
0.017
|
0
|
0
|
0.029
|
Phenylalanine |
g
|
0.046
|
0
|
0
|
0.078
|
Tyrosine |
g
|
0.030
|
0
|
0
|
0.051
|
Valine |
g
|
0.069
|
0
|
0
|
0.117
|
Arginine |
g
|
0.087
|
0
|
0
|
0.148
|
Histidine |
g
|
0.027
|
0
|
0
|
0.046
|
Alanine |
g
|
0.090
|
0
|
0
|
0.153
|
Aspartic acid |
g
|
0.112
|
0
|
0
|
0.190
|
Glutamic acid |
g
|
0.374
|
0
|
0
|
0.636
|
Glycine |
g
|
0.045
|
0
|
0
|
0.076
|
Proline |
g
|
0.032
|
0
|
0
|
0.054
|
Serine |
g
|
0.050
|
0
|
0
|
0.085
|
Other |
|||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0
|
0
|
Theobromine |
mg
|
0
|
0
|
0
|
0
|
Carotene, beta |
mcg
|
2549
|
0
|
0
|
4333
|
Carotene, alpha |
mcg
|
1
|
0
|
0
|
2
|
Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
Lycopene |
mcg
|
0
|
0
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
38
|
0
|
0
|
65
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
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