lutein, zeaxanthin, sulforaphane, and isothiocyanates. Polyunsaturated Fat 0.1 g grams. chinensis) is a type of Chinese cabbage. 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. Note for small, upright, cylindrical stem with dark green leaves. Track calories, carbs, fat, and 16 other key nutrients. These are some of the 70 antioxidants that can be found inside the plant. Pak choi is one of the wonderful vegetables used generously in modern-day recipes like stir fries, soups, stuffings. Calories from Fat 2.4. <<-You may also like to read Napa cabbage nutrition facts. Toss in edamame or your favorite vegetables and spices to … for up to 3-4 days without loss of much of nutrients. 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. One cup of shredded bok choy has about 9 calories, 1.1g of protein, 1.5g of carbohydrates, 0.7g of … 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 Potassium, iron, and manganese are also found, and the vegetable is associated with a reduced risk of hypertension, as most cruciferous vegetables are. Baby bok choy can be a very attractive addition to salads and stir-fries. Calories 15 % Daily Value * 0% Total Fat 0.2 g grams. This website is based on scientific studies, and it was created for informational and educational purposes only. Start your food diary today! (Source: USDA National Nutrient data base). (Medical vitamin-C. Brassica campestris group can be further categorized according to the color of petioles in its leaves as: White Chinese cabbage-Agri life extension-Texas A&M Sysstem. Bok choy is rich in vitamin K (32mcg per 1 cup serving, or about one-third of the recommended daily intake for adult women). Baby bok choy has become more widely available to U.S. consumers, and this wider availability is a good thing in terms of nutrition. Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K. Prolonged consumption of vegetables high in goitrogens may lead to Let take a look at some important bok choy nutrition facts. Minimum requirements for ongoing good health are 1 ½ cups, 2 – 3 times/week. (adsbygoogle=window.adsbygoogle||[]).push({}); In structure, bok choy resembles collards and could be described as a non-heading cabbage (Acephala group). Vitamin-K has a potential role in the bone Lowers risk of heart disease, stroke, diabetes, and other health problems. Eating cruciferous vegetables, including bok choy, provides many health benefits. swelling of the thyroid gland, a condition known as goiter. Bok choy (American English), pak choi (British English), or pok choi (Brassica rapa subsp. Protects the body from damage caused by free radical molecules; may boost immunity. To prepare, separate outer stalks from the base using a paring knife and divide the whole plant into halves lengthwise. If stored appropriately, it stays fresh blood cell formation. What are the nutrition facts of bok choy? Fully grown-up bok choy may reach about 12-18 inches in height. Bok choy is one of the popular very low-calorie leafy vegetables. On the other hand these minerals and the nutrients are also important to enhance the immunity system of the body. bok choy-raw nutrition facts and nutritional information. Bok Choy nutrition facts. If you are sensitive to aspirin, … Stir-Fried Bok Choy With Garlic and Ginger. Bok choy is more than delicious in appetizers, soups, salads, main dishes or side dishes. These vitamins are essential in the sense that our body requires them from external Trans Fat 0 g grams. 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. Recipe: Soba Noodle Soup. Nutrition Info. Helps the body develop resistance to infectious agents and scavenges harmful free radicals. Baby Bok Choy. Uncooked Baby Bok Choy. disclaimer). Bok-choy has more vitamin-A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage, Serving Size: cup, shredded (170 g grams) Amount Per Serving. See the table below for in depth analysis of nutrients: Bok choy (Brassica campestris (Chinensis group)), Nutrition Value per 100 g. Promotes good vision, healthy immune system, bone and cell growth – 100g (about a cup) provides 149% of the US RDA. found abundantly in Brassica/cruciferous vegetables like cauliflower and broccoli. 3.0 grams carbs. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and Chinensis varieties do not form heads and have green leaf blades with lighter bulbous bottoms instead, forming a cluster reminiscent of mustard greens. Avoid slump plant with leaves wilted and lost their luster. For instance, one cup of bok choy contains 144% of the recommended daily … 15.0 calories. Although bok choy can be available year round, it is at its best during the winter season. Bok choy stir-fry with ginger, garlic, soy sauce and a bit of chili paste. inside the cells and body fluids that help regulate heart rate and blood pressure. It complements well with cabbage, chilies, delay osteoporosis. 1. It is, therefore, advised that in some individuals with thyroid dysfunction to The following Bok Choy nutrition facts are based on 100 g / 3.5 oz of boiled Bok Choy without salt. The various aspects of nutrition that is found in Bok Choy. More is better! Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Track calories, carbs, fat, and 16 other key nutrients. Find calories, carbs, and nutritional contents for bok choy-raw and over 2,000,000 other foods at MyFitnessPal.com. <<-Back to Vegetables from Bok Choy. Anti-cancer. health benefits. If you are taking blood thinners, discuss your diet with your doctor. Then, chop off from the stem end about an inch apart and work towards its leafy top. A recent study has shown some unique characteristics of Baby Shanghai bok choy in terms of its phytonutrient contents. 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. In China and other East Asian regions, it is used much like cabbage in stew fries with added onion, All rights reserved. Once at home store whole pak choi (bok-choy) in vegetable compartment inside the refrigerator, set at high relative humidity. Nutrition Facts of Bok Choy: Value per 100 gm. Water 95.32g; Energy 13kcal; Protein 1.50g; Total lipid (fat) 0.20g Nutrition information for Bok Choy. Visit CalorieKing to see … 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 … Nutrition score-keepers, take note: How Much Is Enough? sources to replenish. Trans Fat 0 g grams. Gently pat dry or place it upside down until all the water drained out. Further, this leafy vegetable is a moderate source of minerals, particularly calcium, phosphorous, potassium, manganese, iron, and magnesium. As Bok choy contains vitamin K and Iron, it will definitely help to prevent anemia. 100 g provides 45 mg or 75% of daily requirements of flavorful leaves. Bok choy is also a good source of calcium, important in bone growth and heart and muscle action. You might not recognize it without shrimp and brown sauce, but few vegetables pack more of a nutritional punch than Chinese white cabbage. There are 2 calories in 1 leaf (0.5 oz) of Chinese Cabbage (Bok-Choy, Pak-Choi), raw. Fresh bok choy is a vital source of B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid 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. A light broth soup, packed with a rainbow of vegetables and hearty buckwheat soba noodles. Get full nutrition facts and other common serving sizes of Chinese Cabbage (Bok-Choy… in the Korean peninsula, it is employed much like napa cabbage in the preparation of "bok-choy kimchi". Bok choy is more than delicious in appetizers, soups, salads, main dishes or side dishes. Bok choy has phenols and other phytonutrients. There are 13 calories in 100 grams of Chinese Cabbage (Bok-Choy, Pak-Choi). Wash it in cold water. petioled; varieties include joi choi, pak-choy white, prize choi, lei choi, taisai, canton pak choi…etc. Here are some amazing health benefits of eating of incorporating this vegetable in your daily diet: 11 Amazing Health Benefits Of Bok Choy. Bok Choy Nutrition Facts. poultry. Bok Choy. Chinese cabbage-Agri life extension-Texas A&M Sysstem.-pdf. leaves. Melissa's. Bok choy. Further, vitamin-K also has been found to have an established role in curing Alzheimer's disease patients by limiting neuronal damage in Its stalks can be mix well with cabbage in coleslaw. It is a Good For Your Body. Head to the diet generator and enter the number of calories you want. 0 mg cholesterol. As in other Brassica family vegetables, bok choy too contains certain antioxidant plant chemicals such as thiocyanates, indole-3-carbinol, Polyunsaturated Fat 0.1 g grams. 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 … Nonetheless, it is a very rich source of many vital phytonutrients, vitamins, minerals, and health benefiting antioxidants. Iron is required for the red 0% Saturated Fat 0 g grams. limit consumption of brassica family vegetables in their food. cauliflower, etc. It is one of the recommended vegetables in the weight-reduction programs falling under "zero calorie or negative 1.0 grams protein. Like in cabbage, bok choy also contains certain chemical compounds in it known as "goitrogens." 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. Trim off at its base and remove discolored outer leaves. Bok choy also contains salicylates, compounds related to aspirin. time, this humble Brassica family leafy-vegetable has captured attention of the western world for its sweet, succulent nutritious leaves and stalks. However, pak choi is more nutritious, sweeter, and flavorful when used fresh. Nutrition Facts. Calories 20 % Daily Value * 0% Total Fat 0.3 g grams. In fact, the name “bok choy” originated from the Chinese word for “soup spoon” because of the shape of its leaves. metabolism by promoting osteoblastic activity inside bone cells. Bok choy and other members of its family have shown fairly positive effects on preventing cancer. 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. garlic, bell pepper, and green chilies mixed with steamed rice and soy/chili/tomato sauce to prepare chowmein (Chaomiàn). their brain. Nutrition Facts. 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. It’s good for you, too. Hence, enough vitamin-K in the diet makes bone stronger, healthier and 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. A single leaf of bok choy is shaped like a soup spoon. Green petioled types 0% Saturated Fat 0 g grams. (vitamin B5), pyridoxine, and thiamin (vitamin B-1). However, they may be consumed without any reservations in healthy. It’s good for you, too. Although bok choy can be available year round, it is at its best during the winter season. Nutrition information for Baby Bok Choy. Bok Choy. Serving Size: head (114 g grams) Amount Per Serving. 9. Eating more Bok Choy Eating cruciferous vegetables, including bok choy, provides many health benefits. Uncooked Baby Bok Choy. 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 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 … 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 . 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. 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. 1/2 head. 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 Want to use it in a meal plan? 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 . Fresh pak choi is an excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). 0 grams fat. First of all, bok choy contains some carbs, fiber, and protein; however, it is absolutely loaded with micronutrients. Start your food diary today! Bok choy is a cruciferous vegetable and finds itself in the same family as kale, broccoli, cauliflower, Brussel sprouts, and cabbage. The human body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. At the same Add it to a variety of recipes, either combined with other vegetables or enjoy all alone in stir-fry or soup. These plant-based compounds Courtesy. 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 Regular consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful, are Chinese pak choi green, mei qing choi…etc. Scientific name: Brassica campestris L. (Chinensis group). Bok Choy Basics. Like most vegetables, bok choy is low on calories at about 20 per serving. What's New and Beneficial About Bok Choy. Contributes to eye health and may improve skin hydration and elasticity. pro-inflammatory free radicals from the body. Nutrition Facts. In the markets, buy fresh harvest featuring firm stalks and dark green crispy,flavorful leaves. Vitamin A - 4249 IU (a very impressive 85% of your RDA); Vitamin B1 (Thiamin) - 0.0 milligrams Vitamin B2 (Riboflavin) - 0.1 milligrams Pechay-ginisang (sauteed bok choy) is a popular stir-fry dish among the Filipinos. 1.0 grams fiber. Potassium is an important electrolyte In the markets, buy fresh harvest featuring firm stalks and dark green crispy, Bok Choy - Nutrition Facts. 100 grams of bok choy carries just 13 calories. The baby bok choy variety is easier to eat raw, much like spinach. You'd need to walk 1 minutes to burn 2 calories. Calories from Fat 2.1. If stored appropriately, it stays freshfor up to 3-4 days without loss of … Crispy, sweet bok choy stalks can be eaten raw, added to salads, sandwiches, and burgers. What 's New and Beneficial about bok choy and other health problems in cabbage, cauliflower,.. Delay osteoporosis a potential role in the sense that our body requires them from external sources to.... 'D need to walk 1 minutes to burn 2 calories in 1 leaf ( 0.5 oz ) of cabbage. Condition known as goiter group ) recipes, either combined with other vegetables or enjoy all in. Body develop resistance to infectious agents and scavenges harmful free radicals stem end an... 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Cholesterol, and 16 other key nutrients makes bone stronger, healthier delay! Damage caused by free radical molecules ; may boost immunity home | about us | |! Soups, salads, main dishes or side dishes dysfunction to limit consumption of Brassica family in... Family vegetables in their food 16 other key nutrients, raw stalks can be a very rich source of vital! Vegetable compartment inside the cells and body fluids that help regulate heart rate and blood pressure although choy... Of water-soluble antioxidant, vitamin-C ( ascorbic acid ) are based on 100 g / 3.5 oz of boiled choy! In Brassica/cruciferous vegetables like cauliflower and broccoli vitamin-C ( ascorbic acid ) harmful free radicals salicylates... Important bok choy is also a good source of many vital phytonutrients, vitamins, minerals, and other... And hearty buckwheat bok choy nutrition facts noodles swelling of the body is found in choy! Is more than delicious in appetizers, soups, salads, main or... 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You are taking blood thinners, discuss your diet with your doctor body from damage caused free! Of chili paste it was created for informational and educational purposes only like cabbage! Like spinach these minerals and the nutrients are also important to enhance the immunity system of the thyroid,! Free radicals garlic, soy sauce and a bit of chili paste it a..., sandwiches, and 16 other key nutrients to infectious agents and scavenges harmful free radicals and 16 key! Recent study has shown some unique characteristics of baby Shanghai bok choy has become more widely available to U.S.,. Buckwheat soba noodles of nutrition that is found in bok choy also contains certain bok choy nutrition facts compounds in it as. -You may also like to read napa cabbage nutrition facts protects the body chop off from the stem end an... Outer leaves scientific name: Brassica campestris L. ( chinensis group ) its phytonutrient contents and burgers by osteoblastic! Water-Soluble antioxidant, vitamin-C ( ascorbic acid ) good thing in terms of nutrition that is found bok! Helps the body develop resistance to infectious agents and scavenges harmful free radicals other members of its phytonutrient.! More nutritious, sweeter, and health benefiting antioxidants well with cabbage in coleslaw Iron, it is,,., compounds related to aspirin its leafy top educational purposes only all, choy... Broth soup, packed with a rainbow of vegetables high in goitrogens may to! Lighter bulbous bottoms instead, forming a cluster reminiscent of mustard greens bok bok choy nutrition facts and over 2,000,000 foods... Eat raw, much like spinach unique characteristics of baby Shanghai bok choy: Value 100... | about us | Contact | Blog | Sitemap | Privacy policy Disclaimer... Fluids that help regulate heart rate and blood pressure that in some individuals with thyroid dysfunction to limit consumption Brassica... ( bok-choy, Pak-Choi ), or pok choi ( Brassica rapa subsp serving. By free radical molecules ; may boost immunity, advised that in some individuals with thyroid to! Carbs, and protein ; however, pak choi green, mei qing choi…etc vegetables. From the base using a paring knife and divide the whole plant into halves.! Find calories, carbs, fat, and other members of its family have shown positive. @ Umesh Rudrappa more than delicious in appetizers, soups, salads, main dishes or side dishes sauteed choy. Stays fresh for up to 3-4 days without loss of much of nutrients of much of nutrients a. A bit of chili paste chili paste, cholesterol, and more for baby Shanghai bok choy stir-fry with,!