Bok Choy, pak choi

Bok Choy

Bok Choy: The Nutrient-Packed Chinese Cabbage

Bok Choy, sometimes known as Chinese cabbage or pak choi, is a leafy green vegetable popular in Asian cuisine. With its crisp stalks and tender leaves, bok choy offers a mild flavor, making it an excellent addition to various dishes. This listicle covers its key characteristics, the numerous health benefits it offers, and its rich nutrient content.
Bok Choy


  • Type: Leafy Green Vegetable
  • Origin: China
  • Color: Green leaves with white or pale green stalks
  • Shape: Long, leafy stalks clustered together
  • Taste: Mild, slightly peppery
  • Texture: Crisp stalks, tender leaves
  • Growing Season: Fall to spring
  • Storage: Refrigerate for up to a week
  • Cooking Methods: Suitable for stir-frying, steaming, grilling, and more
    Bok Choy

Health Benefits

1. High in Vitamins

Rich in vitamins A, C, and K, bok choy promotes eye health, supports the immune system, and aids in blood clotting.

2. Boosts Bone Health

Its high content of calcium, phosphorus, and magnesium contributes to strong bones.

3. Antioxidant Properties

Contains beta-carotene and other antioxidants that help to fight off free radicals.

4. Low in Calories

With only 13 calories per 100g, bok choy is excellent for weight management.

5. Supports Cardiovascular Health

The potassium and folate in bok choy help regulate blood pressure and promote heart health.

6. Anti-inflammatory

The presence of phytonutrients and antioxidants can help reduce inflammation.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 13 1%
Protein 1.5g 3%
Total Fat 0.2g 0%
Carbohydrates 2.2g 1%
Fiber 1.0g 4%
Sugars 1.2g
Calcium 105mg 10%
Iron 1.05mg 6%
Magnesium 19mg 5%
Phosphorus 37mg 4%
Potassium 252mg 7%
Sodium 65mg 3%
Zinc 0.18mg 1%
Vitamin A 4468IU 89%
Vitamin C 45mg 75%
Vitamin E 0.09mg 0%
Vitamin K 45.5mcg 57%
Folate 66mcg 17%

Bok Choy From stir-fries to salads, bok choy is a versatile ingredient that brings a unique flavor and an impressive nutritional profile to the table. Don’t miss out on the chance to include this health-boosting leafy green in your diet!

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Chinese cabbage, Pak choi

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