1. Bok Choy Facts
2. Types of Bok Choy
3. Nutritional Value of Bok Choy
4. Health Benefits of Bok Choy
Bok Choy or Pak Choi is a type of Chinese Cabbage. It's scientific name Brassica rapa subsp. chinensis indicates it is a cabbage variety. It is a member of the cruciferous family of vegetables, which also includes broccoli, kale, collard greens, cabbage, mustard greens, cauliflower, and brussels sprouts
History and Origin
Bok Choy has been known by it's name since it's origin in China around 5,000 years ago. The word Choy in Chinese means "leafy vegetable" and Bok means "white". Bok Choy being a white leafy vegetable. It is grown throughout China, Korea and neighbouring countries, however it is now also harvested in California and parts of Canada. It was introduced to North America during the 19th century by Chinese immigrants and throughout the rest of the western world by the 20th century. It is known to be one of the most important of the Asian greens and has been used in China for both consumption and medicinal purposes for centuries.
- • White bok choy
- • Shanghai bok choi
- • Pak choi red
Vegetables " Bok Choy " ( Nutritional value )
Nutritional value per 100 g
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt
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Nutrient ( Proximate's )
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Unit
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Value
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Daily Value %
|
|
Energy
|
kcal
|
12
|
0.6%
|
|
Protein
|
g
|
1.56
|
3.1%
|
|
Total lipid (fat)
|
0.16
|
0.002%
|
|
|
Carbohydrate, by difference
|
g
|
1.78
|
0.6%
|
|
Fiber, total dietary
|
g
|
1.0
|
3.5%
|
|
Sugars, total
|
g
|
0.83
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
93
|
7.1%
|
|
Iron, Fe
|
mg
|
1.04
|
5.7%
|
|
Magnesium, Mg
|
mg
|
11
|
2.6%
|
|
Phosphorus, P
|
mg
|
29
|
2.3%
|
|
Potassium, K
|
mg
|
371
|
7.8%
|
|
Sodium, Na
|
mg
|
34
|
1.4%
|
|
Zinc, Zn
|
mg
|
0.17
|
1.5%
|
|
Copper, Cu
|
mg
|
0.019
|
2.1%
|
|
Manganese, Mn
|
mg
|
0.144
|
6.2%
|
|
Selenium, Se
|
mcg
|
0.4
|
0.7%
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
26.0
|
28.8%
|
|
Thiamin (B-1)
|
mg
|
0.032
|
2.6%
|
|
Riboflavin (B-2)
|
mg
|
0.063
|
4.8%
|
|
Niacin NE (niacin) (B-3)
|
mg
|
0.428
|
2.6%
|
|
Pantothenic acid (B-5)
|
mg
|
0.079
|
1.5%
|
|
Vitamin B-6
|
mg
|
0.166
|
9.7%
|
|
Folate DFE (dietary folate) (B-9)
|
mcg
|
41
|
10.2%
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
|
Vitamin A, RAE (retinol)
|
mcg
|
212
|
23.5%
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.09
|
0.6%
|
|
Vitamin D (D2 + D3)
|
mcg |
0
|
|
|
Vitamin K (phylloquinone)
|
mcg
|
34.0
|
28.3%
|
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
0.021
|
|
|
Monounsaturated Fatty Acids
|
g
|
0.012
|
|
|
Polyunsaturated Fatty Acids
|
g
|
0.077
|
|
|
Trans Fatty Acids
|
g
|
0.000
|
|
|
Carotenoids
|
|||
|
Beta-Carotene
|
mcg
|
2549
|
|
|
Lutein + zeaxanthin
|
mcg
|
38
|
|
|
Alpha-Carotene
|
mcg
|
1
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
|
|
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
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Bok choy Nutritional Value
This member of the cabbage family is one of the highest nutritionally ranked vegetables containing an excellent amount of nutrients
Bok Choy contains a wealth of vitamins A, C & K and has a great source of calcium, magnesium, potassium, manganese, and iron. Like all Asian greens, it is extremely nutritious.
This member of the cabbage family is one of the highest nutritionally ranked vegetables containing an excellent amount of nutrients. The vitamin A content enhances the functioning of the immune system, while vitamin C is an antioxidant that shields the body from free radicals.
Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism. The concentration of antioxidants in Bok Choy can provide the required benefits which is of no comparison to antioxidant supplements.
- OSTEOPOROSIS
Vitamin K makes bones stronger - PROTECTION AGAINST SOME CANCERS
Content of dietary fiber and vitamins - INFECTIONS
Vitamin C helps the body develop resistance - BODY WEIGHT
Zero calories - SKIN
Vitamin C content improves skin texture
- ALZHEIMERS
Vitamin K limits neuronal damage in the brain - BLOOD CHOLESTEROL LEVELS
Antioxidant content - HEART HEALTH & BLOOD PRESSURE
Potassium and Iron content - INFLAMMATION
Choline (nutrient) aids in the transmission of nerve impulses - IMMUNITY
Selenium content improves immune system
References
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Nutrient Database - USDA (United States Department of Agriculture)
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|
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
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For More Information
Bok Choy - From Wikipedia, the free encyclopedia
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