Raw bok choy provides about 1–2.6 grams of protein per 100 grams along with vitamins A, C and K for almost no calories.
Bok choy sits in an interesting spot for people who track macros. It brings a small bump of protein, hardly any calories, and a stack of micronutrients that make plates feel generous without weighing them down. When you understand the numbers per 100 grams, it becomes easier to plug this leafy cabbage into salads, stir fries, soups, and grain bowls with clear intent.
Most people use bok choy as a crunchy, hydrating base, not a primary protein source. Even so, the small protein hit adds up when portions climb and when you pair it with tofu, tempeh, beans, eggs, fish, or meat. This article keeps attention on the exact bok choy protein figures per 100 grams, how they compare with other vegetables, and what that means for day to day meal planning.
Bok Choy Protein Per 100G: Plain Numbers
Nutrient databases do not match perfectly, which is why you may see slightly different protein numbers for the same vegetable. Tools that draw on USDA FoodData Central data for cabbage, bok choy, raw tend to show around 1 gram of protein per 100 grams. Australian figures from Veggycation list about 2.6 grams of protein per 100 grams of raw bok choy, along with small amounts of fat and carbohydrate.
In practice, that means a reasonable working range for raw bok choy protein per 100g sits between about 1 and 2.6 grams. Growing conditions, plant variety, and how the lab calculates values all nudge the final figure. For macro tracking, most home cooks choose a single reference figure, log it consistently, and accept that real life food varies a little from the label.
| Nutrient | Amount Per 100 g (Raw) | Why It Matters |
|---|---|---|
| Energy | 13–19 kcal | Gives bulk and crunch with almost no calories. |
| Protein | 1–2.6 g | Adds a small protein bump alongside other foods. |
| Total Carbohydrate | 2–4 g | Low carbohydrate content fits many eating styles. |
| Dietary Fiber | 1–2.5 g | Helps digestion and keeps meals more filling. |
| Vitamin A | About 30% DV | Backs eye health and immune function. |
| Vitamin C | About 50% DV | Helps with iron absorption and cell protection. |
| Vitamin K | About 40–45% DV | Helps with blood clotting and bone health. |
| Calcium | 40–105 mg | Adds plant based calcium to dairy free plates. |
| Potassium | 180–250 mg | Helps balance sodium and fluid levels. |
Even though the protein figure stays modest, this mix of vitamins and minerals makes bok choy an easy pick for nutrient dense meals. The near zero fat and low carbohydrate content also leave room for higher protein items on the plate without pushing calories too high.
Bok Choy Protein Content Per 100 Grams In Context
Since protein per 100 grams sits on the low side, it helps to place bok choy next to other vegetables. Spinach, kale, and broccoli often land between 2 and 3 grams of protein per 100 grams. Lettuce and cucumber slip under the 1 gram mark. Bok choy falls into the middle of this group, closer to spinach than to lettuce in terms of protein density.
That middle ground means you can treat bok choy as a gentle protein booster instead of a main actor. A generous 200 gram serving can bring 2 to 5 grams of protein, depending on which database you use, while still delivering a long list of vitamins. For people who load plates with vegetables, small contributions like this stack across the day.
How It Compares With Legumes And Animal Protein
Against beans, lentils, tofu, tempeh, eggs, fish, and meat, bok choy protein looks tiny. Legumes tend to bring 7–9 grams of protein per 100 grams cooked, tofu around 8 grams per 100 grams, and chicken breast can pass 30 grams per 100 grams cooked. That contrast underlines the role bok choy plays in a meal plan. It brings color, crunch, hydration, and micronutrients while other foods carry the bulk of the protein load.
That does not make bok choy useless for protein. It just means you treat it as a topping or base that rides along with beans, tofu, tempeh, eggs, or meat while you chase your daily protein target through foods that bring much denser numbers.
Because the calorie cost of bok choy stays low, you can add generous amounts alongside dense protein sources without overshooting energy targets. This pairing works well for people who track protein per calorie, such as lifters, endurance athletes, or anyone leaning toward higher protein eating patterns.
Practical Ways To Use Bok Choy In Protein Rich Meals
When people search for bok choy protein per 100g, they usually want a clear number plus ideas they can cook tonight. A simple way to think about it is that each big handful adds a gram or two of protein at most, but also moves your vitamin and fiber intake in a helpful direction. With that in mind, the best use of bok choy comes from pairing it with richer protein sources.
Here are meal ideas that put the protein figure per 100 grams to work:
- Stir fry bowls: Combine sliced bok choy with firm tofu, tempeh, or chicken, plus rice or noodles. The bok choy stretches the portion size while protein comes mainly from the tofu or meat.
- Noodle soups: Add chopped bok choy near the end of cooking miso soup, ramen, or simple broth based bowls built around edamame, egg, or shredded meat.
- Grain salads: Toss lightly steamed bok choy with quinoa, lentils, nuts, and seeds for lunches that travel well.
- Egg dishes: Stir chopped bok choy into omelets, scrambled eggs, or frittatas to lift volume and bring extra vitamins to the plate.
- Sheet pan dinners: Roast tofu, salmon, or chicken on a tray, then add stems and leaves of bok choy toward the end so they stay bright and tender.
In each case, the protein from bok choy plays a side role, while the main protein source sets the tone. Over a full day of eating, those small additions still help close the gap between your target protein number and what ends up on the plate.
How Much Bok Choy Adds Noticeable Protein?
Because the per 100 gram protein figure sits low, portion size matters. A scattered garnish of bok choy in a soup hardly moves the needle, while a deep bed of leaves in a stir fry or salad has more impact. The table below uses a mid range estimate of 1.8 grams of protein per 100 grams to show how much you may get from common serving sizes.
| Serving | Approximate Weight | Estimated Protein |
|---|---|---|
| 1 cup raw, shredded | 70 g | 1.2 g |
| 1 cup cooked bok choy | 100 g | 1.8 g |
| Half a medium head | 150 g | 2.7 g |
| One baby bok choy | 80 g | 1.4 g |
| Large stir fry portion | 200 g | 3.6 g |
| Shared hot pot platter | 250 g | 4.5 g |
| Family style side dish | 300 g | 5.4 g |
Numbers like this show why bok choy feels generous but mild from a protein point of view. Even a large serving stays under 6 grams of protein. For a person chasing 70 to 100 grams of protein per day, bok choy can help, but it cannot carry the plan on its own.
Raw Versus Cooked Bok Choy Protein
Cooking changes water content, which means the number per 100 grams on a label does not always match the protein you get from a cooked serving. When bok choy cooks, water leaves the leaves and stems, so 100 grams cooked comes from more than 100 grams raw. The actual protein per 100 grams of cooked bok choy can look a little higher in a database simply because there is less water in the same weight.
The total protein in the portion stays almost the same. If you start with 200 grams of raw bok choy and steam it, the finished pile weighs less but still contains the same total protein. For tracking, pick either raw weight or cooked weight in your log and stick with that method so numbers stay consistent from one day to the next.
Other Nutrition Benefits That Pair With Protein
Bok choy shines in other parts of the nutrition label, which adds context to the modest protein per 100 grams. Vitamin C and vitamin A help immune function and skin health. Vitamin K and calcium contribute to bone health when eaten alongside other sources like dairy, fortified plant drinks, tofu set with calcium, or small fish with bones.
The fiber in bok choy feeds the gut, helps regulate bowel habits, and makes high protein meals feel more satisfying. Because the vegetable contains only trace fat and small amounts of digestible carbohydrate, it slides into many patterns of eating, including higher protein plans, low calorie cuts, and higher volume styles of eating for appetite control.
Practical Takeaways On Bok Choy Protein
For most people, bok choy is a nutrient dense base with a modest protein contribution, not a star protein source. Per 100 grams, you get around 1 to 2.6 grams of protein, depending on the data set, plus a broad mix of vitamins and minerals in a low calorie package.
Used well, the protein content of bok choy per 100 grams becomes one more tool in a weekly rotation. Load plates with this crunchy cabbage, pair it with strong protein sources like tofu, beans, eggs, fish, or meat, and enjoy more volume, color, and texture without blowing through your calorie budget.