Calories in Pak Choi,
Pak Choi Nutrition

How many calories in Pak Choi? See below, the Bok Choy or Pak Choi calories for the different serving sizes. We provide you with the Pak Choi nutrition facts and the health benefits of Pak Choi to help you to lose weight and eat a healthy diet.

Pak Choi is also known as Bok Choy or Chinese Cabbage. Pak Choi contains very few calories, has high water content and nutrient density. It is high in calcium, iron, magnesium potassium, vitamins A, C, K, folate (folic acid) and fiber (not as high in fiber as other cabbage species).

Pak Choi benefits are generally similar to the other vegetables from the Brassica (cabbage) family. The Cabbage family is well known for its antioxidant benefits and its potential to treat and prevent cancer.

Below we have two calorie tables for eating this vegetable either raw or cooked. We also have a detailed nutrition table which shows the percentage of your recommended daily intake (RDI) for each nutrient, per 100 grams.

Compare the calories in Pak Choi with the calories of other vegetables. ALso take a look how Pak Choi compares with the other vegetable nutrition.

All of our calorie and nutrition information is provided by the US Department of Agriculture. 

Enjoy losing weight with our Pak Choi diet recipes below

Calories in Pak Choi

Calories in Pak Choi or Chinese Cabbage, Raw

Refuse: 12% (Base and damaged leaves)
Scientific Name: Brassica rapa (Chinensis Group)
Serving SizeCalories per Serving
100 grams13 kcal (55 kJ)
1 cup, shredded, 70 grams9 kcal (38 kJ)
1 head, 840 grams109 kcal (462 kJ)
1 leaf, 14 grams2 kcal (8 kJ)

Calories in Pak Choi or Chinese Cabbage, Cooked, Boiled, Drained, With or Without Salt

Refuse: 0%
Serving SizeCalories per Serving
100 grams12 kcal (48 kJ)
1 cup, shredded, 170 grams20 kcal (82 kJ)

Pak Choi Nutrition Facts

Pack Choi Raw and Cooked
Nutritional value per 100 g (3.5 oz)
Proximates:
NutrientsCabbage, Chinese (Pak-Choi), Raw Cabbage, Chinese (Pak-Choi), Cooked, Boiled, Drained, Without Salt
Water95.32 g95.55 g
Energy55 kJ (13 kcal)48 kJ (12 kcal)
Carbohydrates2.18 g1.78 g
Fiber1.0 g1.0 g
Sugars1.18 g0.83 g
Total Fat:0.20 g0.16 g
Cholesterol0 mg0 mg
Protein1.50 g1.56 g
Minerals:
Calcium, Ca105 mg (11 %)93 mg (9 %)
Iron, Fe0.80 mg (4 %)1.04 mg (6 %)
Magnesium, Mg19 mg (5 %)11 mg (3 %)
Phosphorus, P37 mg (4 %)29 mg (3 %)
Potassium, K252 mg (5 %)371 mg (8 %)
Sodium, Na65 mg (3 %)34 mg (1.5 %)
Zinc, Zn0.19 mg (1 %)0.17 mg (1 %)
Copper, Cu0.021 mg (1 %)0.019 mg (1 %)
Manganese, Mn0.159 mg (8 %)0.144 mg (7 %)
Selenium, Se0.5 mcg (1 %)0.4 mcg (1 %)
Vitamins:
Vitamin C45 mg (75 %)26 mg (43 %)
Thiamine (Vit. B1)0.040 mg (3 %)0.032 mg (2 %)
Riboflavin (Vit. B2)0.070 mg (4 %)0.063 mg (4 %)
Niacin (Vit. B3)0.500 mg (2.5 %)0.428 mg (2 %)
Pantothenic acid (B5)0.088 mg (1 %)0.079 mg (1 %)
Vitamin B60.194 mg (10 %)0.166 mg (8 %)
Folate (Vit. B9)66 mcg (17 %)41 mcg (10 %)
Vitamin B120 mcg (0 %)0 mcg (0 %)
Vitamin A4468 IU (89 %)4249 IU (85 %)
Vitamin E0.0 mg (0 %)0.09 mg (0 %)
Vitamin K45.5 mcg (57 %)34 mcg (43 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko





Pak Choi Recipes

Thai Chicken Curry

Thai Red Chicken Curry

This yummy chicken curry can be prepared and cooked in just 30 min. The recipe fits the nutrition profile which is low in calories (373 kcal in 1 serving), low in carbohydrates (9g of net carbs), low in cholesterol, diabetic, dairy free and full of good nutrition.


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