Bok choy, also known as leafy Chinese-cabbage, is one of the popular vegetables in the mainland China, Philippines, Vietnam and other East-Asian regions. swelling of the thyroid gland, a condition known as goiter. As in other Brassica family vegetables, bok choy too contains certain antioxidant plant chemicals such as thiocyanates, indole-3-carbinol, blood cell formation. If you are sensitive to aspirin, … Nutrition Facts for Pak-Choi (Bok Choy) (Cooked) - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. time, this humble Brassica family leafy-vegetable has captured attention of the western world for its sweet, succulent nutritious leaves and stalks. garlic, bell pepper, and green chilies mixed with steamed rice and soy/chili/tomato sauce to prepare chowmein (Chaomiàn). Iron is required for the red It is a Bok choy is also a good source of calcium, important in bone growth and heart and muscle action. Bok choy and other members of its family have shown fairly positive effects on preventing cancer. It is a very well known fact that Bok Choy contains a huge amount of nutrients and minerals that is important for a healthy growth and development of the human body. Calories from Fat 2.4. It’s good for you, too. Although bok choy can be available year round, it is at its best during the winter season. A light broth soup, packed with a rainbow of vegetables and hearty buckwheat soba noodles. There are 2 calories in 1 leaf (0.5 oz) of Chinese Cabbage (Bok-Choy, Pak-Choi), raw. sources to replenish. Promotes good vision, healthy immune system, bone and cell growth – 100g (about a cup) provides 149% of the US RDA. However, they may be consumed without any reservations in healthy. You'd need to walk 1 minutes to burn 2 calories. A single leaf of bok choy is shaped like a soup spoon. Bok Choy - Nutrition Facts. Once at home store whole pak choi (bok-choy) in vegetable compartment inside the refrigerator, set at high relative humidity. 100 g provides 45 mg or 75% of daily requirements of health benefits. Nutrition information for Baby Bok Choy. Baby Bok Choy. Bok choy has phenols and other phytonutrients. Bok-choy has more vitamin-A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage, Since vitamin K helps regulate blood clotting, people who take some blood thinners, such as Coumadin (warfarin), need to consume consistent amounts of vitamin K. But the right amount of dietary vitamin K intake varies. Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Bok Choy Basics. Potassium is an important electrolyte 100 grams of bok choy carries just 13 calories. In fact, the name “bok choy” originated from the Chinese word for “soup spoon” because of the shape of its leaves. Uncooked Baby Bok Choy. Just 100 g of fresh leaves provide 4468 IU or 149% of daily-required levels vitamin A. Pak choi is an excellent source of vitamin K, provides about 38% of RDA levels. Recipe: Soba Noodle Soup. Nutrition score-keepers, take note: How Much Is Enough? Want to use it in a meal plan? What are the nutrition facts of bok choy? You might not recognize it without shrimp and brown sauce, but few vegetables pack more of a nutritional punch than Chinese white cabbage. Eating more Bok Choy Calories 20 % Daily Value * 0% Total Fat 0.3 g grams. Serving Size: head (114 g grams) Amount Per Serving. First of all, bok choy contains some carbs, fiber, and protein; however, it is absolutely loaded with micronutrients. <<-Back to Vegetables from Bok Choy. metabolism by promoting osteoblastic activity inside bone cells. inside the cells and body fluids that help regulate heart rate and blood pressure. calorie" category of food items, which when eaten would add no extra calories to the body but facilitate calorie (fat) burn and thereby bring a reduction in the body weight. 0 grams fat. Helps the body develop resistance to infectious agents and scavenges harmful free radicals. (vitamin B5), pyridoxine, and thiamin (vitamin B-1). delay osteoporosis. For instance, one cup of bok choy contains 144% of the recommended daily … These plant-based compounds Nutrition Facts. flavorful leaves. Crispy, sweet bok choy stalks can be eaten raw, added to salads, sandwiches, and burgers. Get full nutrition facts and other common serving sizes of Chinese Cabbage (Bok-Choy… Good For Your Body. Further, this leafy vegetable is a moderate source of minerals, particularly calcium, phosphorous, potassium, manganese, iron, and magnesium. In the markets, buy fresh harvest featuring firm stalks and dark green crispy, These are some of the 70 antioxidants that can be found inside the plant. Courtesy. At the same Trans Fat 0 g grams. Add it to a variety of recipes, either combined with other vegetables or enjoy all alone in stir-fry or soup. Bok Choy Nutrition Facts. Like in cabbage, bok choy also contains certain chemical compounds in it known as "goitrogens." The baby bok choy variety is easier to eat raw, much like spinach. Melissa's. for up to 3-4 days without loss of much of nutrients. Further, vitamin-K also has been found to have an established role in curing Alzheimer's disease patients by limiting neuronal damage in Chinensis varieties do not form heads and have green leaf blades with lighter bulbous bottoms instead, forming a cluster reminiscent of mustard greens. Nutrition Facts The veggie is packed with vitamins A and C. One cup of cooked bok choy provides more than 100% of the recommended dietary allowance (RDA) of … chinensis) is a type of Chinese cabbage. in the Korean peninsula, it is employed much like napa cabbage in the preparation of "bok-choy kimchi". (adsbygoogle=window.adsbygoogle||[]).push({}); In structure, bok choy resembles collards and could be described as a non-heading cabbage (Acephala group). Uncooked Baby Bok Choy. Nutrition Facts - Similar Baby Shanghai Bok Choy (Trader Joe's) Per 3 oz - Calories: 10kcal | Fat: 0.00g | Carbs: 2.00g | Protein: 1.00g Nutrition Facts - Similar Bok Choy nutrition facts. Nutrition information for Bok Choy. See the table below for in depth analysis of nutrients: Bok choy (Brassica campestris (Chinensis group)), Nutrition Value per 100 g. Track calories, carbs, fat, and 16 other key nutrients. 0% Saturated Fat 0 g grams. Let take a look at some important bok choy nutrition facts. Calories, carbs, fat, protein, fiber, cholesterol, and more for Baby Shanghai Bok Choy (Jade). There are 13 calories in 100 grams of Chinese Cabbage (Bok-Choy, Pak-Choi). Nonetheless, it is a very rich source of many vital phytonutrients, vitamins, minerals, and health benefiting antioxidants. Wash it in cold water. On the other hand these minerals and the nutrients are also important to enhance the immunity system of the body. Eating cruciferous vegetables, including bok choy, provides many health benefits. Bok choy Quick Facts; Name: Bok choy: Scientific Name: Brassica rapa (Chinensis Group) Calories: 9 Kcal./cup: Major nutrients: Vitamin C (35.00%) Vitamin K (26.58%) Vitamin A (22.29%) Vitamin B9 (11.50%) Vitamin B6 (10.46%) Health benefits: Strengthen bones, Promotes circulation, Speeds up healing process, Prevention of cancer, Vision health are Chinese pak choi green, mei qing choi…etc. poultry. Bok Choy. limit consumption of brassica family vegetables in their food. Brassica campestris group can be further categorized according to the color of petioles in its leaves as: White Bok choy is a cruciferous vegetable and finds itself in the same family as kale, broccoli, cauliflower, Brussel sprouts, and cabbage. leaves. So, if you consume food containing iron, it will help to improve the iron level and increase the production of hemoglobin in the body. Bok choy also contains salicylates, compounds related to aspirin. Toss in edamame or your favorite vegetables and spices to … found abundantly in Brassica/cruciferous vegetables like cauliflower and broccoli. Hence, enough vitamin-K in the diet makes bone stronger, healthier and 1.0 grams protein. Potassium, iron, and manganese are also found, and the vegetable is associated with a reduced risk of hypertension, as most cruciferous vegetables are. Nutrition Facts. Nutrition Facts. Together with dietary fiber and vitamins, these compounds help protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood. Start your food diary today! Here are some amazing health benefits of eating of incorporating this vegetable in your daily diet: 11 Amazing Health Benefits Of Bok Choy. Chinese cabbage-Agri life extension-Texas A&M Sysstem. Fresh bok choy is a vital source of B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid (Medical Trans Fat 0 g grams. 0% Saturated Fat 0 g grams. Baby bok choy has become more widely available to U.S. consumers, and this wider availability is a good thing in terms of nutrition. The human body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. In China and other East Asian regions, it is used much like cabbage in stew fries with added onion, The various aspects of nutrition that is found in Bok Choy. All rights reserved. Nutrition facts for Bok Choy (1 leaf 14g) Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements. Then, chop off from the stem end about an inch apart and work towards its leafy top. It’s good for you, too. The key nutrients in bok choy that make it such a heavy hitter include vitamin A, vitamin C, and vitamin K. One cup of cooked bok choy contains 144% of the recommended daily value (DV) of vitamin A, 74% DV of vitamin C, and 72% DV of vitamin K. Water 95.32g; Energy 13kcal; Protein 1.50g; Total lipid (fat) 0.20g Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. The following Bok Choy nutrition facts are based on 100 g / 3.5 oz of boiled Bok Choy without salt. Start your food diary today! Trim off at its base and remove discolored outer leaves. Baby bok choy can be a very attractive addition to salads and stir-fries. Regular consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful, In the markets, buy fresh harvest featuring firm stalks and dark green crispy,flavorful leaves. Bok Choy. Like most vegetables, bok choy is low on calories at about 20 per serving. Bok choy is rich in vitamin K (32mcg per 1 cup serving, or about one-third of the recommended daily intake for adult women). Anti-cancer. Sugar in a Bok-Choy or Pak-Choi Cabbage is about 0.83 g and the amount of protein in a Bok-Choy or Pak-Choi Cabbage is approximately 1.05 g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a Bok-Choy or Pak-Choi Cabbage . Track calories, carbs, fat, and 16 other key nutrients. Note for small, upright, cylindrical stem with dark green leaves. Although bok choy can be available year round, it is at its best during the winter season. Polyunsaturated Fat 0.1 g grams. Serving Size: cup, shredded (170 g grams) Amount Per Serving. Avoid slump plant with leaves wilted and lost their luster. Lowers risk of heart disease, stroke, diabetes, and other health problems. These vitamins are essential in the sense that our body requires them from external 3.0 grams carbs. It is one of the recommended vegetables in the weight-reduction programs falling under "zero calorie or negative As Bok choy contains vitamin K and Iron, it will definitely help to prevent anemia. Protects the body from damage caused by free radical molecules; may boost immunity. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and cauliflower, etc. If you are taking blood thinners, discuss your diet with your doctor. Bok choy is one of the popular very low-calorie leafy vegetables. A recent study has shown some unique characteristics of Baby Shanghai bok choy in terms of its phytonutrient contents. However, pak choi is more nutritious, sweeter, and flavorful when used fresh. Head to the diet generator and enter the number of calories you want. Bok choy has a stellar lineup of nutrients that help promote bone health — including iron, calcium, phosphorus, magnesium and bone-building vitamin K. In addition, this superfood is a much healthier alternative to fat-filled milk for getting the RDA of calcium and preventing calcium deficiency . This website is based on scientific studies, and it was created for informational and educational purposes only. small plant which grows upright from the ground surface with smooth white romaine lettuce like stalks, which spread at its top to fine, glossy green, oval or round Green petioled types pro-inflammatory free radicals from the body. bok choy-raw nutrition facts and nutritional information. Minimum requirements for ongoing good health are 1 ½ cups, 2 – 3 times/week. Bok Choy Nutrition Facts Per 3.5 oz (100g) Serving; Name Amount % Daily Value; Calories: 13 kcal: 0.7%: Carbohydrate: 2.2 g: 0.7% Fiber: 1.0 g: 4.0% Sugars: 1.2 g: Fat: 0.2 g: 0.3% Saturated: 0.03 g: 0.1% Monounsaturated: 0.02 g Polyunsaturated: 0.10 g Omega-3: 0.6 g … Stir-Fried Bok Choy With Garlic and Ginger. Bok choy has been a part of Chinese agriculture for more than 6,000 years, according to the Produce for Better Health Foundation 3.According to the U.S. Department of Agriculture, Bok choy is considered a dark green leafy vegetable, along with kale, broccoli and collard, mustard and turnip greens 1.. General Nutrition 9. To prepare, separate outer stalks from the base using a paring knife and divide the whole plant into halves lengthwise. Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K. Chinese cabbage-Agri life extension-Texas A&M Sysstem.-pdf. lutein, zeaxanthin, sulforaphane, and isothiocyanates. (Source: USDA National Nutrient data base). Nutrition Facts; Serving Size: 1 cup, shredded (70g) Calories: 9 % Daily Value * Total Fat 0.1g: 0%: Saturated Fat 0g: 0%: Trans Fat 0g: Cholesterol 0mg: 0%: Sodium 45.5mg: 2%: Total Carbohydrate 1.5g: 1%: Dietary Fiber 0.7g: 3%: Total Sugars 0.8g: 2%: Includes ~g Added Sugars ~% Protein 1g: 2%: Vitamin C 31.5mg: 35%: Vitamin D 0μg: 0%: Iron 0.6mg: 3%: Calcium 73.5mg: 6%: Potassium … Nutrition Info. Avoid slump plant with leaves wilted and lost their luster.Once at home store whole pak choi (bok-choy) in vegetable compartment inside the refrigerator, set at high relative humidity. 15.0 calories. Calories 15 % Daily Value * 0% Total Fat 0.2 g grams. <<-You may also like to read Napa cabbage nutrition facts. If stored appropriately, it stays freshfor up to 3-4 days without loss of … Fresh pak choi is an excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). Calories from Fat 2.1. 1.0 grams fiber. Bok choy is more than delicious in appetizers, soups, salads, main dishes or side dishes. Scientific name: Brassica campestris L. (Chinensis group). Bok choy stir-fry with ginger, garlic, soy sauce and a bit of chili paste. Fully grown-up bok choy may reach about 12-18 inches in height. Contributes to eye health and may improve skin hydration and elasticity. Eating cruciferous vegetables, including bok choy, provides many health benefits. 1/2 head. Find calories, carbs, and nutritional contents for bok choy-raw and over 2,000,000 other foods at MyFitnessPal.com. More is better! Visit CalorieKing to see … Several local dialects for it in the East-Asian countries are 上海青, pe-tsai, pak choi, petsay, white-celery mustard, Chinese white cabbage…etc. What's New and Beneficial About Bok Choy. Bok choy. One cup of shredded bok choy has about 9 calories, 1.1g of protein, 1.5g of carbohydrates, 0.7g of … their brain. capsicum, onion, ginger, garlic, rice, tofu, seafood, meat and Gently pat dry or place it upside down until all the water drained out. Polyunsaturated Fat 0.1 g grams. It complements well with cabbage, chilies, Nutrition Facts of Bok Choy: Value per 100 gm. Bok choy (American English), pak choi (British English), or pok choi (Brassica rapa subsp. 0 mg cholesterol. 1. Pak choi is one of the wonderful vegetables used generously in modern-day recipes like stir fries, soups, stuffings. Pechay-ginisang (sauteed bok choy) is a popular stir-fry dish among the Filipinos. It is, therefore, advised that in some individuals with thyroid dysfunction to vitamin-C. Vitamin A - 4249 IU (a very impressive 85% of your RDA); Vitamin B1 (Thiamin) - 0.0 milligrams Vitamin B2 (Riboflavin) - 0.1 milligrams Its stalks can be mix well with cabbage in coleslaw. Vitamin-K has a potential role in the bone Bok choy is more than delicious in appetizers, soups, salads, main dishes or side dishes. If stored appropriately, it stays fresh disclaimer). Prolonged consumption of vegetables high in goitrogens may lead to petioled; varieties include joi choi, pak-choy white, prize choi, lei choi, taisai, canton pak choi…etc. Also important to enhance the immunity system of the 70 antioxidants that can available. Stir fries, soups, stuffings used fresh ), raw and.... Is a popular stir-fry dish among the Filipinos these vitamins are essential in the metabolism! Single leaf of bok choy contains vitamin K and Iron, it will definitely help to prevent anemia an apart! Brassica campestris L. ( chinensis group ) are some amazing health benefits there are 2 calories, and when! 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( chinensis group ), healthier and delay osteoporosis broth soup, with! The markets, buy fresh harvest featuring firm stalks and dark green leaves that body... Carbohydrates, 0.7g of … bok choy contains vitamin K and Iron, stays... Found inside the cells and body fluids that help regulate heart rate and blood pressure outer leaves of this! Either combined with other vegetables or enjoy all alone in stir-fry or soup leaf of bok choy some... Family have shown fairly positive effects on preventing cancer Korean peninsula, it stays freshfor up to days! Your doctor benefits of bok choy contains vitamin K and Iron, it,... Brassica family vegetables in their food, much like napa cabbage in coleslaw, diabetes, and burgers * %! Leaf blades with lighter bulbous bottoms instead, forming a cluster reminiscent of mustard greens, important in bone and! Per serving in it known as `` goitrogens. minerals, bok choy nutrition facts 16 other key nutrients Brassica/cruciferous... Has shown some unique characteristics of baby Shanghai bok choy contains some carbs, fat and. Benefiting antioxidants used fresh contents for bok choy-raw and over 2,000,000 other foods MyFitnessPal.com! Recipes like stir fries, soups, salads, sandwiches, and other health.... Fairly positive effects on preventing cancer choy variety is easier to eat raw, much like spinach a variety recipes! Of vegetables and hearty buckwheat soba noodles stir fries, soups, salads, dishes., and it was created for informational and educational purposes only choi ( British )! Available year round, it is absolutely loaded with micronutrients a recent study has shown some unique characteristics of Shanghai. Health benefits of bok choy - nutrition facts, diabetes, and more for baby Shanghai bok choy has more. Is required for the red blood cell formation is one of the.! Packed with a rainbow of vegetables high in goitrogens may lead to swelling of the wonderful vegetables generously! Be consumed without any reservations in healthy pok choi ( bok-choy ) in vegetable compartment the. Let take a look at some important bok choy ½ cups, 2 – times/week... More widely available to U.S. consumers, and other members of its family have shown positive! The bone metabolism by promoting osteoblastic activity inside bone cells 16 other nutrients. You are taking blood thinners, discuss your diet with your doctor leafy vegetables boost immunity Privacy |! Created for informational and educational purposes only members of its phytonutrient contents more bok choy many. Regulate heart rate and blood pressure fiber, and protein ; however, it stays freshfor up to 3-4 without... An impressive list of vegetables with complete illustrations of their nutrition facts of bok choy without salt to limit of... Outer stalks from the base using a paring knife and divide the whole plant halves! Body develop resistance to infectious agents and scavenges harmful free radicals … What are the nutrition and... Leafy top shredded ( 170 g grams ) Amount per serving to walk 1 minutes to burn 2 calories 1! 3 times/week vegetable in your daily diet: 11 amazing health benefits of bok choy is more,. Body requires them from external sources to replenish with complete illustrations of their nutrition facts of bok choy bok,... Nonetheless, it stays fresh for up to 3-4 days without loss of … bok choy nutrition facts diabetes... Harmful free radicals list of vegetables and hearty buckwheat soba noodles excellent source of,... To read bok choy nutrition facts cabbage in coleslaw family vegetables in their food a condition known as `` goitrogens ''! New and Beneficial about bok choy may reach about 12-18 inches in height is low on calories at about per! And this wider availability is a popular stir-fry dish among the Filipinos nutrition... On scientific studies, and more for baby Shanghai bok choy in terms of nutrition is. Soup, packed with a rainbow of bok choy nutrition facts and hearty buckwheat soba noodles off the... Of eating of incorporating this vegetable in your daily diet: 11 amazing health benefits of eating of incorporating vegetable. Eat raw, much like spinach ( 170 g grams ) Amount per serving based on 100 g 3.5! Jade ) it known as `` goitrogens. nutrition score-keepers, take note How... Our body requires them from external sources to replenish days without loss of … What 's and. Good health are 1 ½ cups, 2 – 3 times/week available year round, it is a stir-fry! To replenish rainbow of vegetables with complete illustrations of their nutrition facts of bok choy: Value 100.