Bok choy (cooked, boiled, drained, unsalted) nutrition facts
Per 1 cup, shredded · 170 g
of a 2,000 cal day
- Protein2.7g42% of calories
- Carbs3g47% of calories
- Fat0.3g11% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Bok choy (cooked, boiled, drained, unsalted) (1 cup, shredded, 170 g) has 20 calories, with 2.7 g of protein, 3 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (47% of calories). It is high in Vitamin A (40% DV), Vitamin C (49% DV) and Vitamin K (48% DV).
High in
20%+ of the daily value
- Vitamin A40%
- Vitamin C49%
- Vitamin K48%
- Vitamin B622%
- Iron22%
Good source of
10–19% of the daily value
- Folate (B9)17%
- Calcium16%
- Potassium13%
- Manganese11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, shredded (170 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 360 μg | 40% |
| Vitamin C | 44 mg | 49% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 58 μg | 48% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 70 μg | 17% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 3% |
| Choline | 21 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 158 mg | 16% |
| Iron | 2 mg | 22% |
| Potassium | 631 mg | 13% |
| Magnesium | 19 mg | 4% |
| Phosphorus | 49 mg | 7% |
| Zinc | 0.3 mg | 3% |
| Copper | 0 mg | 4% |
| Manganese | 0.2 mg | 11% |
| Selenium | 1 μg | 1% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 4,333 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Red cabbage (raw)31
- Red cabbage (cooked, boiled, drained, salted)29
- Savoy cabbage (raw)27
- Cabbage (raw)25
- Cabbage (cooked, boiled, drained, unsalted)23
- Napa cabbage (cooked)12
- Bok choy (cooked, boiled, drained, unsalted)12
Similar foods
227 calCabbage (raw)1 head, medium+207 cal
260 calRed cabbage (raw)1 head, medium+240 cal
13 calNapa cabbage (cooked)1 cup−7 cal
35 calCabbage (cooked, boiled, drained, unsalted)1 cup, shredded+15 cal
19 calSavoy cabbage (raw)1 cup, shredded−1 cal
22 calRed cabbage (cooked, boiled, drained, salted)½ cup, shredded+2 cal
Burning 20 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 4minWalking (3.5 mph)
- 2minCycling (moderate)
- 2minRunning (6 mph)
- 3minSwimming laps
Common questions
How many calories are in Bok choy (cooked, boiled, drained, unsalted)?
One serving of Bok choy (cooked, boiled, drained, unsalted) (1 cup, shredded) has 20 calories, which works out to 12 calories per 100 g. That is about 1% of a 2,000-calorie day.
Is Bok choy (cooked, boiled, drained, unsalted) high in protein?
Not especially. It has 2.7 g of protein per serving, and protein supplies 42% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Bok choy (cooked, boiled, drained, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Bok choy (cooked, boiled, drained, unsalted)?
58 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Bok choy (cooked, boiled, drained, unsalted)?
1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
