Bok choy
Categories
| Macros | per 100 g |
|---|---|
| Calories | 19 kcal |
| Protein | 1.5 g |
| Fat | 0.2 g |
| Carbs | 2.2 g |
Bok choy is a type of Chinese cabbage eaten raw in salads or, more commonly, stir-fried, steamed, or added to soups and noodle dishes across East and Southeast Asian cuisines. Per 100 g, raw bok choy provides just 19 kcal, with 1.5 g of protein, 0.2 g of fat, 2.2 g of carbohydrates and 1 g of dietary fibre — making it an exceptionally low-calorie vegetable. It is a notable source of potassium (252 mg), calcium (105 mg), vitamin A (223 mcg), vitamin C (45 mg) and folate (66 mcg) per 100 g. No glycemic index value is available for bok choy. It fits a wide range of dietary patterns, including vegan, vegetarian, gluten-free, dairy-free, keto, paleo, mediterranean and low-FODMAP.
How many calories in bok choy?
Raw bok choy contains just 19 kcal per 100 g, making it one of the lower-calorie vegetables available. A typical stir-fry portion of around 150 g would contribute roughly 28 kcal.
How much vitamin C is in bok choy?
Bok choy contains 45 mg of vitamin C per 100 g. That is a meaningful amount — for context, the EU reference intake for vitamin C is 80 mg per day, so 100 g of bok choy covers more than half of that figure.
Is bok choy keto-friendly?
Yes, bok choy is suitable for a ketogenic diet. With only 2.2 g of carbohydrates per 100 g and just 0.6 g of sugars, it is one of the lower-carb vegetables you can include in keto meals.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 18.9 kcal |
| Protein | 1.5 g |
| Fat | 0.20 g |
| Carbs | 2.2 g |
| Sugars | 0.60 g |
| Fiber | 1.0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Trans | 0 g |
| Omega-3 | 0.054 g |
| Omega-6 | 0.040 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 105 mg |
| Iron | 0.80 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 37.0 mg |
| Potassium | 252 mg |
| Sodium | 65.0 mg |
| Zinc | 0.20 mg |
| Copper | 0.020 mg |
| Manganese | 0.16 mg |
| Selenium | 0 mcg |
| Iodine | 3.9 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 223 mcg |
| Retinol | 0 mcg |
| Vitamin C | 45.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.10 mg |
| Thiamin (B1) | 0.11 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 0.50 mg |
| Pantothenic acid (B5) | 0.090 mg |
| Vitamin B6 | 0.24 mg |
| Folate (B9) | 66.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 6.4 mg |
