Vegetables
Bok choy
Nutrition facts
Serving: 1 cup (70 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 9 kcal | |
| Protein | 1.1 g | |
| Carbs | 1.5 g | |
| Fibre | 0.7 g | 3 % |
| Sugars | 0.8 g | 1 % |
| Fat | 0.1 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 46 mg | 2 % |
| Vitamin C | 32 mg | 35 % |
| Vitamin K | 32 µg | 27 % |
| Vitamin A | 156 µg | 17 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Bok choy calcium is among the best absorbed in the plant world: about half, versus 5% for spinach, which is rich in oxalates (Weaver et al., 1999). One raw cup brings 74 mg, cooked and packed, much more.
- Its vitamin A (17% per cup) is beta-carotene, absorbed with a little fat at the same meal; stir-fried in oil, bok choy combines both.
Preparation
Quickly stir-fried or steamed, it keeps its vitamin C and calcium; boiled, some potassium and vitamin C go into the water. Added soy sauce often brings more sodium than ten cups of bok choy.
To mention to a professional
- One cup covers 27% of the daily value for vitamin K; if you take warfarin, keep a steady intake and mention it to your professional.
- A case of myxedema was described in a woman eating 1 to 1.5 kg of raw bok choy a day for months (Chu et al., 2010); nothing of the kind is described at usual amounts, but if you have a thyroid condition and eat it raw daily, mention it.
Sources
- Cabbage, chinese (pak-choi), raw
- USDA FoodData Central, SR Legacy
- Weaver et al., 1999 (calcium absorption from vegetables)
- Chu et al., 2010, New England Journal of Medicine (raw bok choy and myxedema)
- NIH Office of Dietary Supplements, Vitamin K fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.