Bok Choy

Bok choy is also called Chinese mustard cabbage.

Bok Choy

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
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
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
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
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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