Choy — whether it's bok choy, baby bok choy, or Shanghai choy — is a leafy green staple in stir-fries, soups, and salads. While it's not a protein powerhouse, it contributes a modest but meaningful amount of plant-based protein, especially when you eat a generous serving. This calculator helps you determine exactly how much protein you're getting per 100 grams of choy, and lets you scale that up to your actual portion size.
Simply choose your choy type, enter your portion weight, and the tool instantly shows protein per 100g, protein per your portion, and how that fits into a daily protein target. Whether you're tracking macros, planning a plant-forward meal, or just curious about your greens, this tool gives you quick, accurate numbers. It's perfect for meal preppers, fitness enthusiasts, and anyone aiming to hit their daily protein goals with whole foods.
🥬 Choy Protein Calculator
How to Use This Tool
Using the choy protein calculator is straightforward. Start by selecting the type of choy you're using — the tool includes raw bok choy, baby bok choy, Shanghai choy, and cooked bok choy, each with its own protein value per 100 grams. Next, enter the weight of your portion. You can input grams directly, or switch to ounces or cups for convenience. If you're tracking your daily protein intake, optionally enter your daily target to see what percentage of it this serving provides.
Click Calculate to see your results. The main number shows total protein in your portion, with a breakdown of protein per 100g and your portion size. Use the quick-fill buttons to instantly test common serving sizes like 100g, 150g, or one cup. The reset button clears all fields and results so you can start fresh.
Protein Content of Choy Varieties
Choy is a low-calorie, nutrient-dense vegetable, but its protein content varies slightly by variety and preparation. Here are typical values per 100 grams raw:
| Variety | Protein (g/100g) | Calories |
|---|---|---|
| Bok choy (raw) | 1.5 | 13 |
| Baby bok choy (raw) | 1.1 | 12 |
| Shanghai choy (raw) | 1.6 | 14 |
| Cooked bok choy | 1.0 | 12 |
These values are based on USDA FoodData Central and typical nutrition databases. Cooking can reduce protein density slightly due to water absorption, but the difference is minor for most purposes.
How the Calculation Works
The calculator uses a simple proportion: protein = (protein per 100g ÷ 100) × weight in grams. For example, if you have 150g of raw bok choy, the protein is (1.5 ÷ 100) × 150 = 2.25g. When you enter ounces, the tool converts to grams using 1 oz = 28.3495g. For cups, it assumes about 70g of chopped choy per cup — a reasonable estimate, though actual weight can vary based on how tightly you pack the cup.
This method is standard for nutrition calculations and gives you accurate results for meal planning and macro tracking.
Worked Examples
Example 1: You're making a stir-fry with 200g of Shanghai choy. Protein = (1.6 ÷ 100) × 200 = 3.2g. That's a modest addition to your meal, but every gram counts when you're aiming for a high-protein diet.
Example 2: You have a salad with 1 cup of baby bok choy. Using the 70g per cup estimate, protein = (1.1 ÷ 100) × 70 = 0.77g. If your daily target is 120g, this provides about 0.6% of your goal.
Tips for Accurate Tracking
- Weigh your choy raw for the most consistent results, as cooking can change water content.
- Use a kitchen scale for precision — volume measurements like cups are less accurate.
- Remember that choy is not a primary protein source; pair it with legumes, tofu, or lean meats to meet your protein needs.
- If you're tracking macros, consider the entire meal, not just the choy.
Frequently Asked Questions
Is choy a good source of protein? Choy provides a small amount of protein — about 1-1.6g per 100g. It's not a significant protein source, but it contributes to your overall intake and is rich in vitamins A, C, and K, plus calcium and folate.
Does cooking affect protein content? Cooking can slightly reduce protein per 100g because vegetables absorb water, but the total protein in your serving remains essentially the same. The calculator accounts for this with a separate value for cooked bok choy.
Can I use this for other leafy greens? The tool is specific to choy varieties, but you can adapt it by entering a custom protein value if you know it. For other greens, check our USDA FoodData Central for accurate values.
Why does my choy weigh differently than a cup? Chopped choy can vary in density. A loosely packed cup might weigh 50g, while a tightly packed cup could be 90g. For best accuracy, always weigh your portion.
Additional Resources
For more detailed nutrition data, visit the USDA FoodData Central database, which provides comprehensive nutrient profiles for bok choy and other foods. You can also explore our vegetable vitamin C calculator to track other nutrients in your greens.