32 %
Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.
How many calories are in steamed pak choi?
11.2kcal
in an 80 g portion
14 kcal per 100 g.
Source: UK CoFID 2021, record 13-516, 16 analysed samples. Checked 5 October 2026.
0.08 gFat
1.2 gProtein
1.6 gFibre
32 %Daily folate
What’s in an 80 g portion
More than half of a portion is water. The rest is 1.6 g fibre and 1.5 g carbohydrate.
- 0.08 gFat
- 1.2 gProtein
- 1.5 gCarbohydrate
- 1.6 gFibre
- 75.8 gWater
Below average for vegetables
Pak choi is 14 kcal per 100 g. The 240 vegetables in this database average 59.9.
Pak choi14
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.2 g
Salt, per portion0.08 g
Vitamins and minerals in pak choi
One of the 22 recorded reach the “high in” level. Folate leads.
Only a trace
- Selenium
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Folate0.064 mg, 32 %
Vitamin C12 mg, 15 %
Chloride103 mg, 13 %
Potassium230 mg, 11 %
Manganese0.22 mg, 11 %
Calcium58.4 mg, 7.3 %
Vitamin A0.044 mg, 5.5 %
Iron0.77 mg, 5.5 %
Phosphorus37.6 mg, 5.4 %
Thiamin (vitamin B1)0.06 mg, 5.1 %
Copper0.05 mg, 4.8 %
Niacin (vitamin B3)0.64 mg, 4 %
Magnesium12.8 mg, 3.4 %
Zinc0.32 mg, 3.2 %
Vitamin E0.32 mg, 2.7 %
Riboflavin (vitamin B2)0.03 mg, 2.3 %
Vitamin B60.03 mg, 2.3 %
Pantothenic acid (vitamin B5)0.11 mg, 1.9 %
Biotin0.0008 mg, 1.6 %
Iodine0.0008 mg, 0.5 %
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”. A trace is shown as “trace” and never counts.
What pak choi doesn’t give you. And where to find it.
No recorded vitamin D or selenium, and only 4 % of the zinc reference intake per 100 g.
Vitamin D
0mgin pak choi
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein pak choi
Find it inKidney, pig, fried491 % per 100 g
Zinc
4%in pak choi, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Pak choi against other vegetables
Per 100 g, pak choi has the most folate of the 6 here, ahead of courgette (fried in butter).
0.08mg
0.042mg
0.038mg
0.026mg
0.026mg
0.025mg
Pak choi, steamedthis page
Courgette, fried in butter−0.038 mg
Cabbage, average, boiled−0.042 mg
Mushrooms, white, fried−0.054 mg
Fennel, Florence, boiled−0.054 mg
All values per 100 g, from the same dataset. Differences are against pak choi.
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Questions about pak choi
The questions people ask about pak choi, answered from the dataset.
How many calories are in a portion of pak choi?
A typical portion (80 g, one of your five a day) gives 11 kcal. Per 100 g the figure is 14 kcal.
Is pak choi high in folate?
Yes. Pak choi, steamed has 0.08 mg folate per 100 g, 40 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does pak choi have most of?
By share of the daily reference intake: folate (0.08 mg, 40 %), vitamin C (15 mg, 19 %) and chloride (129 mg, 16 %) per 100 g.
Is pak choi a good source of protein?
Pak choi, steamed has 1.5 g protein per 100 g, 33 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-516, Pak choi, steamed, 16 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fruit and vegetables, 2013. 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: Bok Choy). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most folate.
More vegetables
- Cabbage, white, boiled16 kcal
- Curly kale, boiled26 kcal
- Matoki, boiled91 kcal
- Patra leaves, raw39 kcal
- Radish, white/mooli, raw15 kcal
- Sweet potato, wedges, baked139 kcal
- All 240 vegetables
Most folate
- Drumstick leaves, raw0.37 mg
- Drumstick leaves, boiled0.22 mg
- Broccoli, purple sprouting, raw0.195 mg
- Liver, chicken, fried1.35 mg
- Liver, chicken, raw0.995 mg
- Beans, blackeye, whole, dried, raw0.63 mg
- Folate guide