Vegetable

Whole Head

Bok Choy whole head is a prepared form of the head, cut or sorted so cooks get consistent pieces without full breakdown. plant ingredient with cultivar-driven sweetness, acid or starch. Match cooking time to piece size and moisture. ripeness and cut size drive timing more than complex technique. Use sound product and keep cut surfaces from drying out before the pan. Wipe pans of excess fat before deglazing if you want a bright sauce.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

CookedFreshPrepared

Traits

Culinary FormFreshPrep DependentProduce PartSeasonalVersatile

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 28.8

Amount per 100 g

Total Fat 0.26 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.14 g
Cholesterol 0 mg
Sodium 19.2 mg
Salt 0.05 g
Total Carbohydrate 7.13 g
Dietary Fibre 2.51 g
Total Sugars 2.85 g
Complex / starch 1.92 g
Protein 1.61 g
Water 95.1 g

Detailed nutrients

Energy 28.8 kcal
Water 95.1 g
Carbohydrates 7.13 g
- Sugars 2.85 g
- Starch 1.92 g
- Fibre 2.51 g
Protein 1.61 g
Fat 0.26 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
  - Omega-3 0.01 g
Vitamins 68.5 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.56 mg
- Vitamin B5 — Pantothenic Acid 0.28 mg
- Vitamin B6 0.14 mg
- Vitamin B7 — Biotin 1.4 µg
- Vitamin B9 — Folate 26.9 µg
- Vitamin C 2 mg
- Vitamin E 0.35 mg
- Vitamin K 21.7 µg
Minerals 385 mg
- Major Minerals 383 mg
  - Calcium 67 mg
  - Sodium 19.2 mg
  - Potassium 297 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.05 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.56 · vitamin-b5-pantothenic-acid: 0.28 · vitamin-b6: 0.14 · vitamin-b7-biotin: 1.4 · vitamin-b9-folate: 26.9 · vitamin-e: 0.35 · vitamin-k: 21.7 ·

Minerals

Sodium: 19.2 · Potassium: 297 · Calcium: 67 · Iron: 1.5 ·

Heads mix lean meat, collagen, and small fat deposits—great for stock more than pure macros.

History

3000 BCE

Cold storage and transport made bok choy a year-round kitchen staple in many regions, including named whole head portions.

1700

Cooks bought prepped forms of bok choy for speed while markets still sold whole produce, including named whole head portions.

2010

Market gardeners and growers selected bok choy for flavour, yield and keeping quality, including named whole head portions.