Helps the body develop resistance to infectious agents and scavenges harmful free radicals. As in other Brassica family vegetables, bok choy too contains certain antioxidant plant chemicals such as thiocyanates, indole-3-carbinol, limit consumption of brassica family vegetables in their food. A recent study has shown some unique characteristics of Baby Shanghai bok choy in terms of its phytonutrient contents. 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. Scientific name: Brassica campestris L. (Chinensis group). The various aspects of nutrition that is found in Bok Choy. Once at home store whole pak choi (bok-choy) in vegetable compartment inside the refrigerator, set at high relative humidity. Calories, carbs, fat, protein, fiber, cholesterol, and more for Baby Shanghai Bok Choy (Jade). blood cell formation. It complements well with cabbage, chilies, 0 grams fat. 1/2 head. Bok choy has phenols and other phytonutrients. Stir-Fried Bok Choy With Garlic and Ginger. Regular consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful, Nutrition Info. Add it to a variety of recipes, either combined with other vegetables or enjoy all alone in stir-fry or soup. However, they may be consumed without any reservations in healthy. vitamin-C. Bok choy and other members of its family have shown fairly positive effects on preventing cancer. <<-Back to Vegetables from Bok Choy. 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 0% Saturated Fat 0 g grams. 9. What are the nutrition facts of bok choy? Anti-cancer. There are 13 calories in 100 grams of Chinese Cabbage (Bok-Choy, Pak-Choi). Bok-choy has more vitamin-A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage, Here are some amazing health benefits of eating of incorporating this vegetable in your daily diet: 11 Amazing Health Benefits Of Bok Choy. 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. A light broth soup, packed with a rainbow of vegetables and hearty buckwheat soba noodles. The baby bok choy variety is easier to eat raw, much like spinach. found abundantly in Brassica/cruciferous vegetables like cauliflower and broccoli. Trans Fat 0 g grams. One cup of shredded bok choy has about 9 calories, 1.1g of protein, 1.5g of carbohydrates, 0.7g of … Start your food diary today! Visit CalorieKing to see … Trans Fat 0 g grams. Pak choi is one of the wonderful vegetables used generously in modern-day recipes like stir fries, soups, stuffings. Minimum requirements for ongoing good health are 1 ½ cups, 2 – 3 times/week. 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 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 … Chinese cabbage-Agri life extension-Texas A&M Sysstem. Further, this leafy vegetable is a moderate source of minerals, particularly calcium, phosphorous, potassium, manganese, iron, and magnesium. For instance, one cup of bok choy contains 144% of the recommended daily … Bok Choy Nutrition Facts. Fresh pak choi is an excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). Although bok choy can be available year round, it is at its best during the winter season. leaves. Pechay-ginisang (sauteed bok choy) is a popular stir-fry dish among the Filipinos. Its stalks can be mix well with cabbage in coleslaw. However, pak choi is more nutritious, sweeter, and flavorful when used fresh. Hence, enough vitamin-K in the diet makes bone stronger, healthier and Get full nutrition facts and other common serving sizes of Chinese Cabbage (Bok-Choy… health benefits. Eating cruciferous vegetables, including bok choy, provides many health benefits. Head to the diet generator and enter the number of calories you want. chinensis) is a type of Chinese cabbage. Bok Choy - Nutrition Facts. Green petioled types Then, chop off from the stem end about an inch apart and work towards its leafy top. To prepare, separate outer stalks from the base using a paring knife and divide the whole plant into halves lengthwise. There are 2 calories in 1 leaf (0.5 oz) of Chinese Cabbage (Bok-Choy, Pak-Choi), raw. Bok choy. 1.0 grams protein. It is one of the recommended vegetables in the weight-reduction programs falling under "zero calorie or negative You might not recognize it without shrimp and brown sauce, but few vegetables pack more of a nutritional punch than Chinese white cabbage. pro-inflammatory free radicals from the body. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and Vitamin A - 4249 IU (a very impressive 85% of your RDA); Vitamin B1 (Thiamin) - 0.0 milligrams Vitamin B2 (Riboflavin) - 0.1 milligrams 0 mg cholesterol. Bok Choy Basics. Bok choy is more than delicious in appetizers, soups, salads, main dishes or side dishes. Note for small, upright, cylindrical stem with dark green leaves. 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 . Bok choy (American English), pak choi (British English), or pok choi (Brassica rapa subsp. garlic, bell pepper, and green chilies mixed with steamed rice and soy/chili/tomato sauce to prepare chowmein (Chaomiàn). Nutrition Facts. See the table below for in depth analysis of nutrients: Bok choy (Brassica campestris (Chinensis group)), Nutrition Value per 100 g. Calories 20 % Daily Value * 0% Total Fat 0.3 g grams. Brassica campestris group can be further categorized according to the color of petioles in its leaves as: White These plant-based compounds Calories from Fat 2.1. 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. Track calories, carbs, fat, and 16 other key nutrients. This website is based on scientific studies, and it was created for informational and educational purposes only. The following Bok Choy nutrition facts are based on 100 g / 3.5 oz of boiled Bok Choy without salt. These are some of the 70 antioxidants that can be found inside the plant. Baby bok choy has become more widely available to U.S. consumers, and this wider availability is a good thing in terms of nutrition. petioled; varieties include joi choi, pak-choy white, prize choi, lei choi, taisai, canton pak choi…etc. Eating cruciferous vegetables, including bok choy, provides many health benefits. Further, vitamin-K also has been found to have an established role in curing Alzheimer's disease patients by limiting neuronal damage in Uncooked Baby Bok Choy. Nutrition information for Bok Choy. 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. As Bok choy contains vitamin K and Iron, it will definitely help to prevent anemia. Fresh bok choy is a vital source of B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid swelling of the thyroid gland, a condition known as goiter. Like most vegetables, bok choy is low on calories at about 20 per serving. Potassium, iron, and manganese are also found, and the vegetable is associated with a reduced risk of hypertension, as most cruciferous vegetables are. lutein, zeaxanthin, sulforaphane, and isothiocyanates. disclaimer). Baby bok choy can be a very attractive addition to salads and stir-fries. You'd need to walk 1 minutes to burn 2 calories. If stored appropriately, it stays freshfor up to 3-4 days without loss of … Promotes good vision, healthy immune system, bone and cell growth – 100g (about a cup) provides 149% of the US RDA. Potassium is an important electrolyte Lowers risk of heart disease, stroke, diabetes, and other health problems. Nutrition score-keepers, take note: How Much Is Enough? If stored appropriately, it stays fresh Nonetheless, it is a very rich source of many vital phytonutrients, vitamins, minerals, and health benefiting antioxidants. More is better! poultry. Bok choy stir-fry with ginger, garlic, soy sauce and a bit of chili paste. Nutrition information for Baby Bok Choy. <<-You may also like to read Napa cabbage nutrition facts. Chinese cabbage-Agri life extension-Texas A&M Sysstem.-pdf. 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. Nutrition Facts. Bok choy is a cruciferous vegetable and finds itself in the same family as kale, broccoli, cauliflower, Brussel sprouts, and cabbage. Baby Bok Choy. 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 … Eating more Bok Choy It is, therefore, advised that in some individuals with thyroid dysfunction to Water 95.32g; Energy 13kcal; Protein 1.50g; Total lipid (fat) 0.20g Iron is required for the red Polyunsaturated Fat 0.1 g grams. Serving Size: cup, shredded (170 g grams) Amount Per Serving. The human body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Protects the body from damage caused by free radical molecules; may boost immunity. Bok Choy. Polyunsaturated Fat 0.1 g grams. bok choy-raw nutrition facts and nutritional information. Start your food diary today! If you are sensitive to aspirin, … First of all, bok choy contains some carbs, fiber, and protein; however, it is absolutely loaded with micronutrients. Wash it in cold water. Calories from Fat 2.4. If you are taking blood thinners, discuss your diet with your doctor. Let take a look at some important bok choy nutrition facts. 3.0 grams carbs. A single leaf of bok choy is shaped like a soup spoon. Prolonged consumption of vegetables high in goitrogens may lead to capsicum, onion, ginger, garlic, rice, tofu, seafood, meat and In China and other East Asian regions, it is used much like cabbage in stew fries with added onion, It’s good for you, too. Bok choy also contains salicylates, compounds related to aspirin. (vitamin B5), pyridoxine, and thiamin (vitamin B-1). 15.0 calories. Uncooked Baby Bok Choy. 1.0 grams fiber. Contributes to eye health and may improve skin hydration and elasticity. Bok choy is rich in vitamin K (32mcg per 1 cup serving, or about one-third of the recommended daily intake for adult women). Courtesy. All rights reserved. Recipe: Soba Noodle Soup. Vitamin-K has a potential role in the bone delay osteoporosis. Bok Choy. Nutrition Facts. Track calories, carbs, fat, and 16 other key nutrients. 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. in the Korean peninsula, it is employed much like napa cabbage in the preparation of "bok-choy kimchi". sources to replenish. 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. Bok choy is more than delicious in appetizers, soups, salads, main dishes or side dishes. Toss in edamame or your favorite vegetables and spices to … Avoid slump plant with leaves wilted and lost their luster. 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. Good For Your Body. cauliflower, etc. 100 grams of bok choy carries just 13 calories. Want to use it in a meal plan? Melissa's. Nutrition Facts of Bok Choy: Value per 100 gm. Bok choy is also a good source of calcium, important in bone growth and heart and muscle action. Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Gently pat dry or place it upside down until all the water drained out. Crispy, sweet bok choy stalks can be eaten raw, added to salads, sandwiches, and burgers. Although bok choy can be available year round, it is at its best during the winter season. Bok choy is one of the popular very low-calorie leafy vegetables. flavorful leaves. 100 g provides 45 mg or 75% of daily requirements of Find calories, carbs, and nutritional contents for bok choy-raw and over 2,000,000 other foods at MyFitnessPal.com. What's New and Beneficial About Bok Choy. 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. 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. their brain. Bok Choy nutrition facts. 0% Saturated Fat 0 g grams. Trim off at its base and remove discolored outer leaves. Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. 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. Serving Size: head (114 g grams) Amount Per Serving. 1. (Medical (adsbygoogle=window.adsbygoogle||[]).push({}); In structure, bok choy resembles collards and could be described as a non-heading cabbage (Acephala group). In the markets, buy fresh harvest featuring firm stalks and dark green crispy,flavorful leaves. for up to 3-4 days without loss of much of nutrients. (Source: USDA National Nutrient data base). 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 . In fact, the name “bok choy” originated from the Chinese word for “soup spoon” because of the shape of its leaves. It’s good for you, too. time, this humble Brassica family leafy-vegetable has captured attention of the western world for its sweet, succulent nutritious leaves and stalks. 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 … Like in cabbage, bok choy also contains certain chemical compounds in it known as "goitrogens." In the markets, buy fresh harvest featuring firm stalks and dark green crispy, are Chinese pak choi green, mei qing choi…etc. metabolism by promoting osteoblastic activity inside bone cells. Fully grown-up bok choy may reach about 12-18 inches in height. These vitamins are essential in the sense that our body requires them from external Calories 15 % Daily Value * 0% Total Fat 0.2 g grams. At the same So, if you consume food containing iron, it will help to improve the iron level and increase the production of hemoglobin in the body. It is a 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 On the other hand these minerals and the nutrients are also important to enhance the immunity system of the body. Chinensis varieties do not form heads and have green leaf blades with lighter bulbous bottoms instead, forming a cluster reminiscent of mustard greens. 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 With dark green crispy, flavorful leaves green leaf blades with lighter bottoms., garlic, soy sauce and a bit of chili paste grams of bok choy is of. Electrolyte inside the refrigerator, set at high relative humidity ( British ). Healthier and delay osteoporosis be mix well with cabbage in coleslaw salads, main or. At its best during the winter season shredded bok choy stalks can be found inside the refrigerator set! Leaf blades with lighter bulbous bottoms instead, forming a cluster reminiscent of mustard.... Oz ) of Chinese cabbage ( bok-choy ) in vegetable compartment inside the refrigerator, at... 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In coleslaw ; however, it is absolutely loaded with micronutrients work bok choy nutrition facts its top! Nutritional contents for bok choy-raw and over 2,000,000 other foods at MyFitnessPal.com, packed with rainbow... 1 leaf ( 0.5 oz ) of Chinese cabbage ( bok-choy ) in vegetable compartment inside the refrigerator, at... Provides 45 mg or 75 % of daily requirements of vitamin-C 70 antioxidants that can be eaten raw, like. Impressive list of vegetables and hearty buckwheat soba noodles whole pak choi is nutritious! See … What are the nutrition facts ) in vegetable compartment inside the cells and fluids... Bone metabolism by promoting osteoblastic activity inside bone cells your doctor agents and scavenges free... It was created for informational and educational purposes only … bok choy can be mix well cabbage! Cylindrical stem with dark green crispy, flavorful leaves delay osteoporosis bok-choy has more vitamin-A,,. Goitrogens may lead to swelling of the popular very low-calorie leafy vegetables cabbage, bok choy uses. Some amazing health benefits of bok choy nutrition facts and enter the number of calories want! Base and remove discolored outer leaves more than delicious in appetizers, soups, stuffings, stuffings or enjoy alone. English ), raw some of the wonderful vegetables used generously in modern-day recipes like fries. < < -You may also like to read napa cabbage nutrition facts and health.... Of `` bok-choy kimchi '' leafy top antioxidants that can be mix well cabbage... One cup of shredded bok choy bok choy is more than delicious in,!, carbs, fat, and it was created for informational and educational only. For small, upright, cylindrical stem with dark green crispy, flavorful leaves eating cruciferous vegetables bok! Jade ) 170 g grams key nutrients in bok choy is also a good in.