"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle. Let no animal suffer or die that we may live!"
(Bok Choy) Bok choy is also called Chinese mustard cabbage. It has a mild flavor, and can be
eaten raw in salads (like any cabbage), stir-fried, or added to soups. A
100 gram (3-1/2 oz.) portion has only 13 calories. See complete
nutritional charts below for raw and cooked bok choy.
NDB No: 11116
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, shredded ------- 70g |
---|---|---|---|---|---|
Proximates | |||||
Water |
g
|
95.32
|
2
|
0
|
66.72
|
Energy |
kcal
|
13
|
0
|
0
|
9
|
Energy |
kj
|
54
|
0
|
0
|
38
|
Protein |
g
|
1.50
|
1
|
0
|
1.05
|
Total lipid (fat) |
g
|
0.20
|
1
|
0
|
0.14
|
Ash |
g
|
0.80
|
0
|
0
|
0.56
|
Carbohydrate, by difference |
g
|
2.18
|
0
|
0
|
1.53
|
Fiber, total dietary |
g
|
1.0
|
0
|
0
|
0.7
|
Sugars, total |
g
|
1.18
|
0
|
0
|
0.83
|
Minerals | |||||
Calcium, Ca |
mg
|
105
|
1
|
0
|
74
|
Iron, Fe |
mg
|
0.80
|
1
|
0
|
0.56
|
Magnesium, Mg |
mg
|
19
|
2
|
0
|
13
|
Phosphorus, P |
mg
|
37
|
1
|
0
|
26
|
Potassium, K |
mg
|
252
|
2
|
0
|
176
|
Sodium, Na |
mg
|
65
|
2
|
0
|
46
|
Zinc, Zn |
mg
|
0.19
|
0
|
0
|
0.13
|
Copper, Cu |
mg
|
0.021
|
0
|
0
|
0.015
|
Manganese, Mn |
mg
|
0.159
|
0
|
0
|
0.111
|
Selenium, Se |
mcg
|
0.5
|
0
|
0
|
0.3
|
Vitamins | |||||
Vitamin C, total ascorbic acid |
mg
|
45.0
|
1
|
0
|
31.5
|
Thiamin |
mg
|
0.040
|
1
|
0
|
0.028
|
Riboflavin |
mg
|
0.070
|
1
|
0
|
0.049
|
Niacin |
mg
|
0.500
|
1
|
0
|
0.350
|
Pantothenic acid |
mg
|
0.088
|
0
|
0
|
0.062
|
Vitamin B-6 |
mg
|
0.194
|
0
|
0
|
0.136
|
Folate, total |
mcg
|
66
|
0
|
0
|
46
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
Folate, food |
mcg
|
66
|
0
|
0
|
46
|
Folate, DFE |
mcg_DFE
|
66
|
0
|
0
|
46
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin A, IU |
IU
|
4468
|
0
|
0
|
3128
|
Vitamin A, RAE |
mcg_RAE
|
223
|
0
|
0
|
156
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.09
|
0
|
0
|
0.06
|
Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
Vitamin K (phylloquinone) |
mcg
|
35.8
|
0
|
0
|
25.1
|
Lipids | |||||
Fatty acids, total saturated |
g
|
0.026
|
0
|
0
|
0.018
|
4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
12:0 |
g
|
0.001
|
0
|
0
|
0.001
|
14:0 |
g
|
0.001
|
0
|
0
|
0.001
|
16:0 |
g
|
0.022
|
0
|
0
|
0.015
|
18:0 |
g
|
0.001
|
0
|
0
|
0.001
|
Fatty acids, total monounsaturated |
g
|
0.015
|
0
|
0
|
0.011
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
18:1 undifferentiated |
g
|
0.014
|
0
|
0
|
0.010
|
20:1 |
g
|
0.000
|
0
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.096
|
0
|
0
|
0.067
|
18:2 undifferentiated |
g
|
0.039
|
0
|
0
|
0.027
|
18:3 undifferentiated |
g
|
0.051
|
0
|
0
|
0.036
|
18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
Amino acids | |||||
Tryptophan |
g
|
0.015
|
17
|
0
|
0.011
|
Threonine |
g
|
0.049
|
17
|
0
|
0.034
|
Isoleucine |
g
|
0.085
|
17
|
0
|
0.060
|
Leucine |
g
|
0.088
|
17
|
0
|
0.062
|
Lysine |
g
|
0.089
|
17
|
0
|
0.062
|
Methionine |
g
|
0.009
|
17
|
0
|
0.006
|
Cystine |
g
|
0.017
|
1
|
0
|
0.012
|
Phenylalanine |
g
|
0.044
|
17
|
0
|
0.031
|
Tyrosine |
g
|
0.029
|
1
|
0
|
0.020
|
Valine |
g
|
0.066
|
17
|
0
|
0.046
|
Arginine |
g
|
0.084
|
17
|
0
|
0.059
|
Histidine |
g
|
0.026
|
17
|
0
|
0.018
|
Alanine |
g
|
0.086
|
1
|
0
|
0.060
|
Aspartic acid |
g
|
0.108
|
1
|
0
|
0.076
|
Glutamic acid |
g
|
0.360
|
1
|
0
|
0.252
|
Glycine |
g
|
0.043
|
1
|
0
|
0.030
|
Proline |
g
|
0.031
|
1
|
0
|
0.022
|
Serine |
g
|
0.048
|
1
|
0
|
0.034
|
Other | |||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0
|
0
|
Theobromine |
mg
|
0
|
0
|
0
|
0
|
Carotene, beta |
mcg
|
2681
|
0
|
0
|
1877
|
Carotene, alpha |
mcg
|
1
|
0
|
0
|
1
|
Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
Lycopene |
mcg
|
0
|
0
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
40
|
0
|
0
|
28
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
(This is similar to stir-frying in water with the liquid remaining in the prepared dish)
NDB No: 11117
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, shredded ------- 170g |
---|---|---|---|---|---|
Proximates | |||||
Water |
g
|
95.55
|
0
|
0
|
162.44
|
Energy |
kcal
|
12
|
0
|
0
|
20
|
Energy |
kj
|
50
|
0
|
0
|
85
|
Protein |
g
|
1.56
|
1
|
0
|
2.65
|
Total lipid (fat) |
g
|
0.16
|
1
|
0
|
0.27
|
Ash |
g
|
0.95
|
1
|
0
|
1.61
|
Carbohydrate, by difference |
g
|
1.78
|
0
|
0
|
3.03
|
Fiber, total dietary |
g
|
1.0
|
0
|
0
|
1.7
|
Sugars, total |
g
|
0.83
|
0
|
0
|
1.41
|
Minerals | |||||
Calcium, Ca |
mg
|
93
|
1
|
0
|
158
|
Iron, Fe |
mg
|
1.04
|
1
|
0
|
1.77
|
Magnesium, Mg |
mg
|
11
|
1
|
0
|
19
|
Phosphorus, P |
mg
|
29
|
1
|
0
|
49
|
Potassium, K |
mg
|
371
|
1
|
0
|
631
|
Sodium, Na |
mg
|
34
|
1
|
0
|
58
|
Zinc, Zn |
mg
|
0.17
|
0
|
0
|
0.29
|
Copper, Cu |
mg
|
0.019
|
0
|
0
|
0.032
|
Manganese, Mn |
mg
|
0.144
|
0
|
0
|
0.245
|
Selenium, Se |
mcg
|
0.4
|
0
|
0
|
0.7
|
Vitamins | |||||
Vitamin C, total ascorbic acid |
mg
|
26.0
|
0
|
0
|
44.2
|
Thiamin |
mg
|
0.032
|
0
|
0
|
0.054
|
Riboflavin |
mg
|
0.063
|
0
|
0
|
0.107
|
Niacin |
mg
|
0.428
|
0
|
0
|
0.728
|
Pantothenic acid |
mg
|
0.079
|
0
|
0
|
0.134
|
Vitamin B-6 |
mg
|
0.166
|
0
|
0
|
0.282
|
Folate, total |
mcg
|
41
|
0
|
0
|
70
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
Folate, food |
mcg
|
41
|
0
|
0
|
70
|
Folate, DFE |
mcg_DFE
|
41
|
0
|
0
|
70
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin A, IU |
IU
|
4249
|
0
|
0
|
7223
|
Vitamin A, RAE |
mcg_RAE
|
212
|
0
|
0
|
360
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.09
|
0
|
0
|
0.15
|
Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
Vitamin K (phylloquinone) |
mcg
|
34.0
|
0
|
0
|
57.8
|
Lipids | |||||
Fatty acids, total saturated |
g
|
0.021
|
0
|
0
|
0.036
|
4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
12:0 |
g
|
0.001
|
0
|
0
|
0.002
|
14:0 |
g
|
0.001
|
0
|
0
|
0.002
|
16:0 |
g
|
0.017
|
0
|
0
|
0.029
|
18:0 |
g
|
0.001
|
0
|
0
|
0.002
|
Fatty acids, total monounsaturated |
g
|
0.012
|
0
|
0
|
0.020
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
18:1 undifferentiated |
g
|
0.011
|
0
|
0
|
0.019
|
20:1 |
g
|
0.000
|
0
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.077
|
0
|
0
|
0.131
|
18:2 undifferentiated |
g
|
0.031
|
0
|
0
|
0.053
|
18:3 undifferentiated |
g
|
0.041
|
0
|
0
|
0.070
|
18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
Amino acids | |||||
Tryptophan |
g
|
0.015
|
0
|
0
|
0.025
|
Threonine |
g
|
0.051
|
0
|
0
|
0.087
|
Isoleucine |
g
|
0.089
|
0
|
0
|
0.151
|
Leucine |
g
|
0.091
|
0
|
0
|
0.155
|
Lysine |
g
|
0.093
|
0
|
0
|
0.158
|
Methionine |
g
|
0.009
|
0
|
0
|
0.015
|
Cystine |
g
|
0.017
|
0
|
0
|
0.029
|
Phenylalanine |
g
|
0.046
|
0
|
0
|
0.078
|
Tyrosine |
g
|
0.030
|
0
|
0
|
0.051
|
Valine |
g
|
0.069
|
0
|
0
|
0.117
|
Arginine |
g
|
0.087
|
0
|
0
|
0.148
|
Histidine |
g
|
0.027
|
0
|
0
|
0.046
|
Alanine |
g
|
0.090
|
0
|
0
|
0.153
|
Aspartic acid |
g
|
0.112
|
0
|
0
|
0.190
|
Glutamic acid |
g
|
0.374
|
0
|
0
|
0.636
|
Glycine |
g
|
0.045
|
0
|
0
|
0.076
|
Proline |
g
|
0.032
|
0
|
0
|
0.054
|
Serine |
g
|
0.050
|
0
|
0
|
0.085
|
Other | |||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0
|
0
|
Theobromine |
mg
|
0
|
0
|
0
|
0
|
Carotene, beta |
mcg
|
2549
|
0
|
0
|
4333
|
Carotene, alpha |
mcg
|
1
|
0
|
0
|
2
|
Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
Lycopene |
mcg
|
0
|
0
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
38
|
0
|
0
|
65
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
Return to: Ingredients Description and Photos
The
above recipe is in keeping with God's creation intent (Genesis 1:29-31):
'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every
tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the
earth and all the birds of the air and all the creatures that move on the ground-- everything that
has the breath of life in it-- I give every green plant for food." And it was so. God saw all
that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!