17 Fit Food calories Vegetables and mushrooms
Bok choy calories and nutrition facts
Per 100 g: 13 kcal — 1.5 g protein, 0.2 g fat and 1.2 g carbs.
Bok choy, or pak choi in Britain, is a Chinese cabbage with white stems and dark green leaves, stir-fried with garlic, steamed or added to noodle soups. It has only about 13 kcal per 100 g, and the small baby heads are even lighter. It brings vitamin K and vitamin C, and the oyster sauce or oil it’s cooked in counts for more than the vegetable.
- Low energy
- High in fibre
- Fat-free
- Low salt
- Protein 48%
- Fat 14%
- Carbs 38%
In everyday portions
- 100 kcal is 770 g this much of it gives 100 kcal
- Energy density Very low 0.13 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Full-size | 13 | 1.5 | 0.2 | 1.2 |
| Baby | 9 | 0.6 | 0.1 | 0.4 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Full-size
Energy and macros
- Energy 13 kcal <1%
- Protein 1.5 g 3%
- Fat 0.2 g <1%
- Carbs available, without fibre 1.2 g <1%
- Fibre 1 g
- Salt 0.16 g 3%
Where the calories come from
- Protein 48%
- Fat 14%
- Carbs 38%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 223 µg 28%
- Vitamin D 0 µg 0%
- Vitamin E 0.09 mg <1%
- Vitamin K 45.5 µg 61%
- Vitamin C 45 mg 56%
- Vitamin B1 thiamin 0.04 mg 4%
- Vitamin B2 riboflavin 0.07 mg 5%
- Vitamin B3 niacin 0.5 mg 3%
- Vitamin B5 pantothenic acid 0.088 mg 1%
- Vitamin B6 0.194 mg 14%
- Folate B9 66 µg 33%
- Vitamin B12 0 µg 0%
- Choline 6.4 mg
Minerals
- Potassium 252 mg 13%
- Calcium 105 mg 13%
- Phosphorus 37 mg 5%
- Magnesium 19 mg 5%
- Iron 0.8 mg 6%
- Zinc 0.19 mg 2%
- Copper 0.021 mg 2%
- Manganese 0.159 mg 8%
- Selenium 0.5 µg <1%
- Iodine 0.3 µg <1%
- Sodium 65 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Low salt
- High in vitamin K
- High in vitamin C
- High in folate
- Source of vitamin A
Baby
Energy and macros
- Energy 9 kcal <1%
- Protein 0.6 g 1%
- Fat 0.1 g <1%
- Carbs available, without fibre 0.4 g <1%
- Fibre 1.2 g
- Salt 0.08 g 1%
Where the calories come from
- Protein 27%
- Fat 10%
- Carbs 18%
- Other 46%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 170 µg 21%
- Vitamin D 0 µg 0%
- Vitamin E 0.7 mg 6%
- Vitamin K 84 µg 112%
- Vitamin C 24 mg 30%
- Vitamin B1 thiamin 0.03 mg 3%
- Vitamin B2 riboflavin 0.07 mg 5%
- Vitamin B3 niacin 0.3 mg 2%
- Vitamin B5 pantothenic acid 0.17 mg 3%
- Vitamin B6 0.08 mg 6%
- Folate B9 66 µg 33%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 260 mg 13%
- Calcium 100 mg 12%
- Phosphorus 27 mg 4%
- Magnesium 16 mg 4%
- Iron 1.1 mg 8%
- Zinc 0.3 mg 3%
- Copper 0.07 mg 7%
- Manganese 0.12 mg 6%
- Selenium 1 µg 2%
- Iodine 0 µg 0%
- Sodium 32 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in folate
- High in vitamin C
- Source of vitamin A
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 96% Fewer calories than 96% of vegetables and mushrooms.
- 75% More vitamin K than 75% of vegetables and mushrooms.
- 85% More vitamin C than 85% of vegetables and mushrooms.
- 78% More folate than 78% of vegetables and mushrooms.
- 83% More vitamin A than 83% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Celery 14 kcal
- Kimchi 15 kcal
- Lettuce 15 kcal
- Radishes 16 kcal
- Zucchini (courgette) 17 kcal
- Asparagus 20 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170390.
The vitamins and minerals it lacked come from ANSES-CIQUAL (France).
Carbs are available carbohydrates, without fibre, as on EU labels.