Pepper Jack
Curled Endive
Shanghai Bok Choy
A small, tender variety of bok choy with pale green stalks and dark green leaves, Shanghai bok choy is commonly used in stir-fries, soups, and braised dishes in Chinese cuisine.
55
medium head
(300 grams)
CAL
A
Nutri-Score
Low in calories, high in vitamins and minerals, and rich in antioxidants.
Value per 100 grams & per cup (170g) cooked:
15 kcal / 20 kcal
Protein
1.5 gram / 2.5 grams
Fats
0.2 grams / 0.3 grams
Carbohydrates
2 grams / 3.5 grams
Fiber
1 grams / 1.5 grams
Vitamins & Nutrients
- Vitamin A: Supports healthy vision and immune function.
- Vitamin C: Boosts immune health and skin health.
- Vitamin K: Essential for bone health and blood clotting.
- Folate (Vitamin B9): Supports cell function and DNA production.
- Calcium: Contributes to healthy bones and teeth.
Satiety and Feelings
Shanghai bok choy is very low in calories but contains fiber and water, which contribute to a feeling of fullness. Its tender texture makes it easy to include in large portions without adding many calories.
What does 100 g look like?
About 3 stalks or 1 and 1/2 cups of chopped Bok Choy.
What does 2000/2500 calories look like?
About 70 heads of Bok Choy (25 kg).
Daily Value per 100 grams %
Did you know?
Shanghai bok choy is a variant of Chinese cabbage, prized for its tender stems and mild flavor.
It is commonly used in stir-fries, soups, and braised dishes in Chinese cuisine.
The name “bok choy” means “white vegetable” in Cantonese, referring to its pale stems.
It is a nutrient-dense vegetable, high in vitamins A and C, making it a popular choice for low-calorie, nutrient-rich meals.
Shanghai bok choy grows quickly and is often harvested young, which contributes to its tender texture.
Drawback
Can cause bloating or gas in some individuals due to its high fiber content.
May interfere with thyroid function when consumed in large amounts, especially in individuals with iodine deficiency.
Overconsumption could lead to an excess intake of oxalates, which may contribute to kidney stone formation in susceptible individuals.
