Bok Choy

Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt

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Full Nutrition Profile

Nutrition Facts

Serving Size

1 cup, shredded (170g)

Amount per serving

Calories

20

% Daily Value *

Total Fat 0.3g

0%

Saturated Fat 0g

0%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 459mg

20%

Total Carbohydrate 3g

1%

Dietary Fiber 1.7g

6%

Total Sugars 1.4g

Protein 2.7g

Vitamin D 0 IU

0%

Calcium 158mg

12%

Iron 2mg

10%

Potassium 631mg

13%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

Detailed Nutrient Information

Vitamin C

49%

44.2 mg

Thiamin

5%

0.05 mg

Riboflavin

8%

0.11 mg

Niacin

5%

0.73 mg

Pantothenic Acid

3%

0.13 mg

Vitamin B6

17%

0.28 mg

Folate

69.7 mcg

Folic Acid

0 mcg

Food Folate

69.7 mcg

Fortified Folate

69.7 mcg

Choline

4%

20.6 mg

Betaine

0.34 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

40%

360 mcg

Retinol

0 mcg

Beta Carotene

4330 mcg

Alpha Carotene

1.7 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

144%

7220 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

64.6 mcg

Vitamin E

1%

0.15 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0%

0 IU

Vitamin K

48%

57.8 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

12%

158 mg

Iron

10%

1.77 mg

Magnesium

4%

18.7 mg

Phosphorus

4%

49.3 mg

Potassium

13%

631 mg

Sodium

20%

459 mg

Zinc

3%

0.29 mg

Copper

4%

0.03 mg

Manganese

11%

0.25 mg

Selenium

1%

0.68 mcg

Fluoride

—

Iodine

—

Fat

0%

0.27 g

Saturated Fat

0%

0.04 g

Butyric Acid

—

Caproic Acid

—

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

—

Palmitic Acid

0.03 g

Margaric Acid

—

Stearic Acid

0 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.02 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

0.02 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

—

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.13 g

9,12-octadecadienoic Acid

0.05 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.07 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

—

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

—

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

—

Docosahexanoic Acid (DHA)

—

Trans Fat

0 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0%

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

5%

2.65 g

Tryptophan

0.03 g

Threonine

0.09 g

Isoleucine

0.15 g

Leucine

0.16 g

Lysine

0.16 g

Methionine

0.02 g

Cystine

0.03 g

Phenylalanine

0.08 g

Tyrosine

0.05 g

Valine

0.12 g

Arginine

0.15 g

Histidine

0.05 g

Alanine

0.15 g

Aspartic Acid

0.19 g

Glutamic Acid

0.64 g

Glycine

0.08 g

Proline

0.05 g

Serine

0.09 g

Hydroxyproline

—

Carbohydrates

1%

3.03 g

Fibre

6%

1.7 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

1.41 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

20.4 kcal

Water

162 g

Ash

1.61 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

—

Serving Sizes

  • 1 cup, shredded (170g)

Nutrient Sources ‡

  • Excellent source of Vitamin A
  • Excellent source of Vitamin A IU
  • Excellent source of Vitamin K
  • Good source of Vitamin C
  • Good source of Vitamin B6
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Low Fat
  • Moderate Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 72%†

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

100g of Bok Choy contains 1.6g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (30g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 1.3g per 1 cup, shredded

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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