Bok Choy — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 13 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 2 g | 0.73% |
| Fiber | 1 g | 3.57% |
| Sugars | 1 g | 2% |
| Glycemic Index | 15 | - |
| Protein | 2 g | 4% |
| Sodium | 65 mg | 2.83% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Raw bok choy is high in vitamin A and vitamin C, and is a good source of folate.
Encyclopedia of Foods. A Guide to Healthy Nutrition
13
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
Key takeaways
Health benefits
- Rich in vitamins and minerals such as Vitamin A, Vitamin C, Vitamin K, calcium, and potassium, which are essential for overall health and well-being.
- Supports bone health due to its high calcium and Vitamin K content, which are important for bone density and strength.
- Promotes cardiovascular health by providing potassium, which helps maintain healthy blood pressure levels.
- Low in calories and high in fiber, making it an excellent choice for weight management and supporting digestive health.
- Contains antioxidants that help protect the body from free radicals and reduce the risk of chronic diseases.
Health risks
- Potential for digestive discomfort such as gas or bloating, especially when consumed in large quantities or raw.
- Risk of goitrogens as bok choy contains compounds that can interfere with thyroid function, particularly when consumed raw in large amounts.
- Potential for pesticide residue on conventionally grown bok choy, which can pose health risks over time if not properly washed.
- Interaction with blood thinners due to the high vitamin K content, which can affect blood clotting in individuals taking these medications.
How to choose bok choy
Bok choy should have crisp, vibrant green leaves and firm stalks that snap cleanly. Look for leaves free from blemishes, with bases showing no signs of browning. Smaller leaves are often more tender and flavorful.
Do not choose bok choy with wilted leaves, discolored spots, or slimy coatings, as these indicate age and improper storage. Leaves that are overly large may also be tougher and more bitter.
How to store bok choy
Bok choy is best kept in the refrigerator, ideally in the crisper drawer. Using a plastic bag with a slightly damp paper towel can help preserve its moisture and crunchiness. When stored correctly, bok choy can remain fresh for 3-5 days.
Excess moisture can lead to wilting and spoilage, so it's important to keep it as dry as possible. Avoid washing it before storage, since any leftover water can speed up the deterioration process. Additionally, keeping bok choy away from fruits that produce ethylene gas will help delay wilting.
✅ Extra Tip
How long does it last?
Bok choy can last for 3-5 days in the refrigerator. To keep it fresh, store it in a plastic bag with a slightly damp paper towel. For best results, keep it in the crisper drawer of the refrigerator.
What to do with leftovers?
Leftover bok choy can be used in a variety of dishes. Sauté it with garlic and soy sauce for a simple and healthy side dish, or add it to a stir-fry with other vegetables and protein. Bok choy is also great in soups, where it adds a mild, sweet flavor and a crisp texture.
Use bok choy in a salad, either raw or lightly wilted, for a fresh and crunchy element. You can also grill or roast bok choy for a smoky flavor, drizzled with a sesame or ginger dressing. If you have a lot of bok choy, consider using it in a noodle dish with a savory broth or mixing it into a rice bowl with your favorite toppings. Bok choy can also be steamed and served with a drizzle of oyster sauce or incorporated into a dumpling filling for a flavorful bite.
👨⚕️️ Medical disclaimer
How bok choy supports specific health conditions
Bok choy is a nutrient-rich leafy green that supports bone health with its high calcium and vitamin K content. Its antioxidants, particularly beta-carotene and vitamin C, promote immune health and protect against oxidative damage. Additionally, bok choy is low in calories and high in fiber, supporting digestive health and aiding in weight management.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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