· Bokchoy is consumed worldwide and is often stir-fried. This article discusses the health benefits and potential downsides to eating bokchoy, and suggests a few ways to incorporate it into... · Bok choy is a low-calorie leafy green vegetable with high vitamin C, K, and polyphenol content.
Understanding the Context
It also contains glucosinolates, which may have anticancer effects, and anthocyanins, which may lower cholesterol and heart disease risk. · Bok choy is a low-carb, high-fiber, vitamin-rich cruciferous vegetable that may have anti-inflammatory, anti-cancer, and heart-healthy properties. Learn how to choose, store, and cook bok choy, and what varieties and allergies to watch out for. · Like all cruciferous veggies, bokchoy (aka pak-choi) is packed with healthy goodness.
Image Gallery
Key Insights
It provides many important nutrients with few calories and no fat or cholesterol. One cup of raw bokchoy contains: That same cup also provides several essential vitamins, including: · Here is the nutrition breakdown for 1 cup of cooked bokchoy: 1. Overall, bokchoy is a low-calorie, low-fat and highly nutritious leafy green vegetable, high in vitamin C and potassium and providing a good source of calcium and iron. · Learn about the nutrients in bokchoy, ways to prepare it, and how it can help with everything from heart health to a healthy pregnancy, and more. Does bok choy have vitamin K?Bok choy is rich in vitamin K (32mcg per 1 cup serving, or about one-third of the recommended daily intake for adult women).
Important Details
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.What is the glycemic load of bok choy?For 1 cup of raw bok choy, the glycemic load is 1. A glycemic load of less than 10 is considered to be low and should have little effect on blood glucose levels. 2 Like most vegetables, bok choy has a negligible amount of fat.What minerals are in bok choy?A number of minerals in bok choy work to maintain bone health.
Final Thoughts
These include calcium, phosphorus, zinc, magnesium, and vitamin K. Zinc and iron play a role in collagen synthesis. Collagen is a type of protein that forms a matrix in your joints and skeletal system, helping maintain bone structure and strength.How much bok choy should you eat a day?A meta-analysis and review of research found that eating 100 grams of cruciferous vegetables, such as bok choy, every day was associated with a 10% reduction in the risk of death from any cause. 3 (100 grams of cooked bok choy is a little more than a half-cup.) Is Plant-Based Meat Healthy? Here's What a Dietitian Has to SayNov 19, 2025 · Whether you stir-fry it for dinner, add it to soups, or toss it into your salads for extra crunch, bokchoy delivers more than flavor. It’s packed with vitamins, minerals, fiber, antioxidants, and healing plant compounds that silently support your body in countless ways.
· Like all cruciferous veggies, bokchoy (aka pak-choi) is packed with healthy goodness. It provides many important nutrients with few calories and no fat or cholesterol. One cup of raw bokchoy contains: That same cup also provides several essential vitamins, including: · Here is the nutrition breakdown for 1 cup of cooked bokchoy: 1. Overall, bokchoy is a low-calorie, low-fat and highly nutritious leafy green vegetable, high in vitamin C and potassium and providing a good source of calcium and iron. · Learn about the nutrients in bokchoy, ways to prepare it, and how it can help with everything from heart health to a healthy pregnancy, and more. · Whether you stir-fry it for dinner, add it to soups, or toss it into your salads for extra crunch, bokchoy delivers more than flavor. It’s packed with vitamins, minerals, fiber, antioxidants, and healing plant compounds that silently support your body in countless ways.
