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.
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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.
Рассчитано из эталона на 100 г. Значения округлены.
Порция
Вес
Калории
Углеводы
Белки
Жир
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
Используйте вес съедобной части в состоянии продукта, указанном выше.
Энергия (ккал)
13 kcal
Энергия (кДж)
54.4 kJ
Белки
1.5 g
Углеводы
2.18 g
Жир
0.2 g
Пищевые волокна
1 g
Сахара
1.18 g
Насыщенные жиры
0.027 g
Холестерин
0 mg
Натрий
65 mg
Кальций
105 mg
Калий
252 mg
Магний
19 mg
Железо
0.8 mg
Цинк
0.19 mg
Витамин B1
0.04 mg
Витамин B2
0.07 mg
Витамин B3
0.5 mg
Витамин B6
0.194 mg
Витамин B9 (фолат)
66 µg
Витамин B12
0 µg
Витамин C
45 mg
Витамин D
0 µg
Витамин A (RAE)
223 µg
Ретинол
0 µg
Бета-каротин
2680 µg
Альфа-каротин
1 µg
Бета-криптоксантин
0 µg
Витамин E (альфа-токоферол)
0.09 mg
Витамин K1 (филлохинон)
45.5 µg
Вопросы и ответы
Bok Choy FAQ по питанию
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.
