Food guide

Bok Choy

A crisp Asian brassica that is exceptionally rich in vitamins A, C and K per calorie.

VegetablesNutrient-DensePlant-Based

Bok Choy, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of bok choy, raw for fair comparison. Typical serving: 100 g raw — 13 kcal per 100 g serving.

Nutrition information for Bok Choy
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	13 kcal	13 kcal	100 kcal
Protein	1.5 g	1.5 g	11.5 g
Carbohydrate	2.2 g	2.2 g	16.9 g
Fat	0.2 g	0.2 g	1.5 g
Fibre	1 g	1 g	7.7 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of bok choy, with a typical serving and FDA Daily Value for adults.

Micronutrients for Bok Choy
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin C	30.3 mg	30.3 mg	34%
Folate	68 µg	68 µg	17%
Minerals
Calcium	61.9 mg	61.9 mg	5%
Iron	0.44 mg	0.44 mg	2%
Magnesium	13.6 mg	13.6 mg	3%
Phosphorus	30.5 mg	30.5 mg	2%
Potassium	228 mg	228 mg	5%
Sodium	14.3 mg	14.3 mg	<1%
Zinc	0.27 mg	0.27 mg	2%
Copper	0.028 mg	0.028 mg	3%
Manganese	0.2 mg	0.2 mg	9%

Source: USDA FoodData Central — Cabbage, bok choy, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat bok choy?

One of the best nutrient-per-calorie vegetables available.
Calcium in a well-absorbed, low-oxalate form.
Cooks in under three minutes.

How to include it

Halve and sear cut-side down, then steam with a splash of water.
Stir-fry with garlic, ginger and soy.
Drop into noodle soup in the last minute.

Things to consider

Wilts fast — add at the very end of a stir-fry.
Very large intakes of raw brassicas may affect thyroid function in iodine deficiency.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Cabbage, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesFibre-Rich

Cabbage, raw

One of the cheapest vegetables available, with vitamin K, vitamin C and durable fibre.

kcal: 25
protein: 1.2 g
fibre: 2.5 g

per 100 g · Typical serving: 1 cup shredded, raw (89 g)

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VegetablesNutrient-Dense

Swiss Chard, cooked

A magnesium and vitamin K powerhouse with edible stems that cook like celery.

kcal: 20
protein: 1.9 g
fibre: 2.1 g

per 100 g · Typical serving: 1 cup cooked (175 g)

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Nutrient-DensePlant-Based

Spinach, raw

A leafy green with a high micronutrient yield for very few calories.

kcal: 23
protein: 2.9 g
fibre: 2.2 g

per 100 g · Typical serving: 100 g raw

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