Bok choy (bok choi, pak choi) is a leafy green vegetable prized for its mild flavor and crisp texture. While it's not a protein powerhouse, it contributes a modest amount of plant-based protein that adds up when you eat generous portions. This calculator helps you determine the exact protein content in any amount of bok choy, whether you're tracking macros, planning a plant-based meal, or just curious about your greens.
Simply enter the weight of your bok choy (raw or cooked), choose the unit, and optionally adjust for cooking method. The tool instantly shows protein per 100g, per serving, and per cup, along with a quick comparison to other common vegetables. Perfect for fitness enthusiasts, dietitians, and anyone following a high-protein or balanced diet.
🥬 Bok Choy Protein Calculator
How to Use This Tool
Enter the weight of your bok choy in the first field, select the unit (grams, ounces, pounds, or kilograms), and choose whether it's raw or cooked. The calculator uses standard USDA nutrition data to estimate protein content. For quick reference, use the preset buttons for common serving sizes like 100 g, 200 g, or a cup of raw or cooked leaves.
The result shows total protein, protein per 100 g, and an approximate cup equivalent. This is especially handy when a recipe calls for "one cup of chopped bok choy" but you only have a kitchen scale.
How It Works
Bok choy is about 95% water, so its protein density is low. According to the USDA FoodData Central, raw bok choy contains roughly 1.5 g of protein per 100 g. When boiled and drained, the water content increases slightly, diluting the protein to about 1.1 g per 100 g. The calculator applies these constants to your input weight.
For cup conversions, we use average weights: one cup of raw shredded bok choy weighs about 70 g, while one cup of cooked (boiled) bok choy weighs about 170 g. These are typical values from nutrition databases and can vary with chopping size and moisture.
Worked Examples
Example 1: You eat 250 g of raw bok choy in a salad. Protein = (250 / 100) × 1.5 = 3.75 g.
Example 2: A stir-fry uses 300 g of cooked bok choy. Protein = (300 / 100) × 1.1 = 3.3 g.
Example 3: You have 1 cup of cooked bok choy (170 g). Protein = 1.1 × 1.7 = 1.87 g.
Tips & Best Practices
- Weigh bok choy after trimming the tough stem ends for accuracy.
- If you're tracking macros, remember that cooking method matters: steaming or boiling adds water, lowering protein per gram.
- Combine bok choy with higher-protein foods like tofu, chicken, or beans to boost your meal's protein profile.
- Use the quick-fill buttons to quickly compare raw vs. cooked portions.
Factors Affecting Accuracy
Protein content can vary slightly by variety (e.g., baby bok choy vs. mature), growing conditions, and how finely you chop it. The values used here are averages from the USDA. For precise tracking, always weigh your food and refer to the nutrition label if available.
Frequently Asked Questions
Is bok choy a good source of protein? Not on its own—it provides only about 1.5 g per 100 g. However, it's an excellent source of vitamins A, C, and K, and adds volume and nutrients to meals.
Does cooking increase protein? No, cooking doesn't create protein; it can change water content, which affects the concentration per gram. Cooked bok choy has more water, so protein per 100 g is lower.
Can I use this for other leafy greens? The calculator is specific to bok choy. For other greens, check our USDA FoodData Central for accurate values.
Additional Resources
For more detailed nutrition data, visit the USDA FoodData Central and search for "bok choy." You can also explore our vegetable fiber calculator to see how bok choy compares in fiber content.