Cooked Bok Choy Nutrition Facts for Low Carb Recipes

Bok choy brings both leafy greens and tender stalks to a recipe. Because the leaves shrink during cooking, the same cup measure can represent quite different amounts before and after preparation. This card focuses on a cooked, drained serving. It gives you a defined vegetable reference for recipe planning while leaving oils, sauces, and other additions to be counted as separate ingredients. One cup of shredded bok choy, boiled and drained without added salt, weighs 170 grams in the USDA household reference. That amount provides approximately 20 calories, 3.0 grams of total carbohydrate, and 1.7 grams of fiber. Calories are rounded to a whole number, and the gram amounts are rounded to one decimal place. The carbohydrate figure is total carbohydrate, not a separate estimate of net carbohydrate. The source is USDA FoodData Central food 170391, “Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt.” Pak-choi is the name used in this entry for bok choy. Per 100 grams, the record lists 12 calories, 1.78 grams of carbohydrate, and 1 gram of fiber. Multiplying by 1.7 produces the 170-gram example. Source: https://fdc.nal.usda.gov/food-details/170391/nutrients When using this reference, weigh the vegetable after cooking and draining. Water clinging to the food can make a portion heavier without adding more vegetable, so use a consistent draining method. Include the edible leaves and stalks that you plan to eat. A cup of raw chopped bok choy does not correspond to this cooked cup, and a loosely piled bowl should not automatically be treated as one reference serving. For recipe planning, think of the bok choy as one component. You might serve it beside a protein food or fold it into a larger dish, but the image does not calculate those combinations. Sauce, oil, broth, and toppings have their own nutrition contributions. Even a thin coating can be part of the finished recipe, so record the amount used rather than assuming it is included in the plain vegetable entry. Choose a matching preparation when logging a meal. Stir-fried bok choy with oil is different from this boiled version. A restaurant dish may also contain ingredients that are not obvious from its name. If a packaged preparation offers a nutrition label, use that information for the product and check its serving weight. Keeping the preparation description beside the food name makes later comparisons more meaningful. This card is a practical measuring reference for building recipes, not a requirement to eat a particular amount or follow a restrictive menu. Save it when you want a clear distinction between a plain vegetable and its finished dish. The related wellness supplement is separate from the recipe and does not provide the nutrients shown here. #LowCarbRecipes #BokChoy #NutritionFacts #VegetableRecipes #PortionControl