Know what’s on your plate
Bok choy
Calories & nutrition facts
pak-choi, raw
Nutrition facts
Per 100 g% DV- Calories 13 kcal —
- Protein 1.5 g 3%
- Carbohydrate 1.2 g 0%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1 g 4%
- Sugars 1.2 g —
- Sodium 65 mg 3%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 223 µg 25%
- Vitamin C 45 mg 50%
- Vitamin D 0 µg 0%
- Vitamin E 0.09 mg 1%
- Vitamin K 45.5 µg 38%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 0.09 mg 2%
- Vitamin B6 0.19 mg 11%
- Folate (B9) 66 µg 17%
- Vitamin B12 0 µg 0%
- Choline 6.4 mg 1%
Minerals
- Calcium 105 mg 8%
- Iron 0.8 mg 4%
- Magnesium 19 mg 5%
- Phosphorus 37 mg 3%
- Potassium 252 mg 5%
- Zinc 0.19 mg 2%
- Copper 0.02 mg 2%
- Manganese 0.16 mg 7%
- Selenium 0.5 µg 1%
Similar foods
- Pak-choi bok choy cabbageraw19 kcal / 100 g
- Cabbage bok choy20 kcal / 100 g
- Pak choi Chinese cabbageraw13 kcal / 100 g
- Pak choiChinese cabbage, pak choï ou pak choy, raw15 kcal / 100 g
- Chinese cabbagechinese (pe-tsai), raw16 kcal / 100 g
- Napa cabbageraw14 kcal / 100 g
- Chinese flowering cabbagechoy sum, raw17 kcal / 100 g
Questions about Bok choy
How do you stir-fry bok choy so the stems cook through without the leaves going soggy?
Separate the leaves from the stems and slice thick stems lengthways. Stir-fry the stems for 2–3 minutes, then add the leaves for another 1–2 minutes, until just wilted.
Do you eat the white stems of bok choy?
Yes. The stems are crisp and mild, and they take longer to cook than the leaves. Trim off the dry base, then slice and cook the stems first.
How do you wash bok choy properly?
Trim the base and separate the leaves, then rinse each one well, paying particular attention to the grit where the leaves meet the stems. Dry them before stir-frying so they brown rather than steam.
How should you store bok choy, and can you freeze it?
Keep it unwashed in a loosely closed bag in the fridge and use it within a few days for the best crunch. To freeze it, cut it up, blanch for 1–2 minutes, cool it quickly, drain and freeze; it will be softer when thawed.
What goes well with bok choy?
Its mild, peppery taste works well with garlic, ginger, spring onions, sesame oil and soy sauce. Add it near the end of noodle soups, or serve it alongside rice, tofu, fish or meat.
What can you use instead of bok choy in a stir-fry?
Use Chinese cabbage or chard; both soften quickly, so add the leafy parts near the end. For a similar crisp stem, use broccoli stems, cut into thin strips.
Can you eat bok choy raw?
Yes. Wash it thoroughly and slice the crisp stems and tender leaves finely for salads or slaws; a sharp, tangy dressing balances its mild cabbage flavour.
Source: Canadian Nutrient File 2038 · per 100 g · carbohydrate per EU label, fibre excluded
