Bok choy is a mild Chinese cabbage with crisp white stalks and tender green leaves, eaten raw or cooked. Per 100 g it provides 13 calories with 2.2 g carbs and 1 g fiber.
Bok choy, also called pak choi, is a mild Chinese cabbage with crisp white stalks and tender green leaves. It is a staple in East Asian cooking, stir-fried, steamed, or simmered in soups, and can also be eaten raw.
Nutritionally, bok choy is very low in calories and mostly water. Per 100 g it provides about 13 kcal, 2.2 g of carbohydrates, 1.5 g of protein, and 0.2 g of fat, with 1 g of dietary fiber, 65 mg of sodium, and 105 mg of calcium.
Bok choy cooks down quickly and its stalks stay crisp. For accurate tracking, weigh it raw or cooked as prepared and use the serving sizes below.
Planeje sua porção
Quanto há na sua porção de Bok Choy?
Nutrition values are reported per 100 g. A typical 1 cup of shredded bok choy (about 70 g) provides roughly 9 kcal. Use the serving sizes below to estimate portions when logging.
Calculado a partir da referência por 100 g. Os valores são arredondados.
Porção
Peso
Calorias
Carboidratos
Proteína
Gordura
100 g
100 g
13 kcal
2.2 g
1.5 g
0.2 g
1 cup shredded
70 g
9.1 kcal
1.5 g
1.1 g
0.1 g
1 cup cooked
170 g
22.1 kcal
3.7 g
2.6 g
0.3 g
Use o peso da porção comestível no estado do alimento mostrado acima.
Energia (kcal)
13 kcal
Energia (kJ)
54.4 kJ
Proteína
1.5 g
Carboidratos
2.18 g
Gordura
0.2 g
Fibra alimentar
1 g
Açúcares
1.18 g
Gordura saturada
0.027 g
Colesterol
0 mg
Sódio
65 mg
Cálcio
105 mg
Potássio
252 mg
Magnésio
19 mg
Ferro
0.8 mg
Zinco
0.19 mg
Vitamina B1
0.04 mg
Vitamina B2
0.07 mg
Vitamina B3
0.5 mg
Vitamina B6
0.194 mg
Vitamina B9 (folato)
66 µg
Vitamina B12
0 µg
Vitamina C
45 mg
Vitamina D
0 µg
Vitamina A (RAE)
223 µg
Retinol
0 µg
Betacaroteno
2680 µg
Alfa-caroteno
1 µg
Beta-criptoxantina
0 µg
Vitamina E (alfa-tocoferol)
0.09 mg
Vitamina K1 (filoquinona)
45.5 µg
Perguntas e respostas
Bok Choy FAQ de nutrição
How many calories are in bok choy?
Bok choy provides about 13 calories per 100 g. A typical 1 cup of shredded bok choy (about 70 g) provides roughly 9 calories.
Is bok choy good for calcium?
Bok choy provides about 105 mg of calcium per 100 g, which is notable for a leafy green.
How is bok choy cooked?
Bok choy is often stir-fried, steamed, or simmered in soups. It cooks quickly, and the stalks stay crisp.
