Calories in boiled cho cho: 14 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water. The rest is 2.3 g carbohydrate and 0.72 g fibre.

0.08 gFat

0.4 gProtein

2.3 gCarbohydrate

0.72 gFibre

76 gWater

0.5 gMinerals and the rest

0.08 gFat
0.4 gProtein
2.3 gCarbohydrate
0.72 gFibre
76 gWater
0.5 gMinerals and the rest

Below average for vegetables

Cho cho is 14 kcal per 100 g. The 240 vegetables in this database average 59.9.

Cho cho14

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion2 g

Salt, per portion0.01 g

Vitamins and minerals in cho cho

No vitamin or mineral in cho cho reaches the “source of” level; vitamin C is the nearest at 14 %.

11 %

Vitamin C

8.8 mg in an 80 g portion

122nd of 216 vegetables

Vitamin C is below the 15 % “source of” level in cho cho, so no function line applies.

Pantothenic acid (vitamin B5)0.33 mg5.5 %

Potassium96 mg4.8 %

Chloride26.4 mg3.3 %

Magnesium10.4 mg2.8 %

Niacin (vitamin B3)0.4 mg2.5 %

None recorded

Vitamin D
Vitamin B12

Show all 15 with amounts

Vitamin C8.8 mg, 11 %

Pantothenic acid (vitamin B5)0.33 mg, 5.5 %

Potassium96 mg, 4.8 %

Chloride26.4 mg, 3.3 %

Magnesium10.4 mg, 2.8 %

Niacin (vitamin B3)0.4 mg, 2.5 %

Phosphorus16 mg, 2.3 %

Riboflavin (vitamin B2)0.02 mg, 1.7 %

Iron0.24 mg, 1.7 %

Zinc0.16 mg, 1.6 %

Thiamin (vitamin B1)0.02 mg, 1.5 %

Calcium10.4 mg, 1.3 %

Vitamin A0.0048 mg, 0.6 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What cho cho doesn’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 2 % of the zinc reference intake per 100 g.

Vitamin D

0mgin cho cho

Find it inBloater, grilled500 % per 100 g

Zinc

2%in cho cho, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin B12

0mgin cho cho

Find it inLiver, ox, raw4400 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Cho cho against other vegetables

Per 100 g, gourd (karela, raw) has the most vitamin C in this comparison, followed by pepper (capsicum, yellow, boiled).

185mg

77mg

27mg

11mg

2mg

1mg

Gourd, karela, raw+174 mg

Pepper, capsicum, yellow, boiled+66 mg

Kohl rabi, boiled+16 mg

Cho cho, boiled in unsalted waterthis page

Leeks, boiled−9 mg

Artichoke, globe, base of leaves and heart, boiled−10 mg

All values per 100 g, from the same dataset. Differences are against cho cho.

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Questions about cho cho

What the numbers say to the questions people actually search.

How many calories are in a portion of cho cho?

A typical portion (80 g, one of your five a day) gives 11 kcal. Per 100 g the figure is 14 kcal.

Does boiling change the protein in cho cho?

Yes. Per 100 g, protein goes from 0.7 g raw to 0.5 g boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does cho cho have most of?

By share of the daily reference intake: vitamin C (11 mg, 14 %), pantothenic acid (0.41 mg, 6.8 %) and potassium (120 mg, 6 %) per 100 g.

Is cho cho a good source of protein?

Cho cho, boiled in unsalted water has 0.5 g protein per 100 g, 13 % of the energy, which meets the UK threshold for “source of protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-228, Cho cho, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Chayote Squash). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.