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Bok Choy

Bok Choy

EverydayFresh

Bok choy is a cruciferous vegetable and staple of East Asian cuisine, characterized by its dark green, tender leaves and crisp, pale stalks resembling celery. This nutrient-dense leafy green provides significant vitamins A, C, and K, along with calcium and potassium, while remaining low in calories and carbohydrates. It is commonly stir-fried or added to soups, with its stalks retaining a satisfying crunch and leaves wilting softly when cooked quickly over high heat.

Macro Impact

A 1 cup serving contains 14 calories, 1g protein, 2g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 14 calories?
Walking3.5 mph, moderate pace
3 min
YogaModerate effort, gentle pace
2 min
SwimmingModerate effort, freestyle
2 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (85 g)
Amount per serving
Calories14
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium51mg
2%
Total Carbohydrate2g
1%
Dietary Fiber1g
4%
Total Sugars0.9g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium76mg
6%
Iron0.7mg
4%
Potassium209mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
1 / 28 g
4%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
3 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
49 / 400 mcg
12%
Vitamin A
124 / 800 mcg
16%
Vitamin C
26 / 83 mg
32%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
39 / 105 mcg
37%
Minerals
Calcium
76 / 1k mg
8%
Copper
0 / 1 mg
2%
Iron
1 / 13 mg
6%
Magnesium
15 / 370 mg
4%
Manganese
0 / 2 mg
9%
Phosphorous
28 / 700 mg
4%
Potassium
209 / 3k mg
7%
Selenium
0 / 55 mcg
0%
Sodium
51 / 2.3k mg
2%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
3 / 150 mcg
2%
Chlorine
77 / 2.3k mg
3%
Other
Ethyl Alcohol
0 g
Water
81 g
Caffeine
0 mg
Choline
5 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cabbage, bok choy, raw. USDA Foundational Foods. FDC ID 2685572.
  2. 2.Bok choy, pak-choi, raw. Canadian Nutrient File. Food ID 2038.
  3. 3.Pak choi (bok choy), raw. Frida. Public Food Key 643.
  4. 4.Bok choy, raw. Australian Nutrient Database. Public Food Key F001301.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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