Bok choy is a small to medium sized cabbage, having base with clustered stems and green oblong leaves. The stems are slightly curved, white, crisp and thick. The leaves are crinkled, deep green in colour and have a very prominent white veins spreading across the length of them.
Bok choy leaves have a crunchy and fibrous texture with sweet cabbage like flavor profile. Cooked bok choy looses its crunchy texture and milder taste.
Bok choy can range in 15-25 cm( 6 – 10 inches) in length .
Scientific name of Bok Choy
Brassica rapa
Other names of Bok Choy
- White cabbage
- Pak choi
- Bok choi
- Pichay
- Petsay
- Mustard cabbage
Nutrition facts of Bok Choy
*Serving size = 100 grams = 3.55 Ounces = 1/2 cup
*DV= % Daily Value (%DV indicates how much nutrients contribute to a person’s daily diet from a serving of a food. DV assists you in determining whether or not a serving of food is high or low in a particular nutrient.)
| Nutrient | Amount | Unit | DV |
|---|---|---|---|
| Calories | 13 | KCAL | |
| Fat | 0.2 | G | 0% |
| Protein | 1.5 | G | 3% |
| Carbohydrate | 2.18 | G | 1% |
| Fiber | 1 | G | 4% |
Calories by source in Bok Choy:
- Calories by carbohydrate in Bok Choy = 59%
- Calories by fat in Bok Choy = 13%
- Calories by protein in Bok Choy = 28%
Fats and Fatty Acid profile of Bok Choy:
- Polyunsaturated fat (PUFA) in Bok Choy = 70%
- Saturated fat (SF) in Bok Choy = 20%
- Monounsaturated fat (MUFA) in Bok Choy = 10%
Detailed vitamin profile of Bok Choy, vitamin A, vitamin B12, vitamin B6, vitamin C, vitamin D, Folate, Niacin, Thiamin, and Riboflavin is shown in the chart at the end of the article.
Detailed mineral profile of Bok Choy, Sodium(Na), Calcium(Ca), Copper(Cu), Iron(Fe), Magnesium(Mg), Selenium(Se), Phosphorus(P), Potassium(K) and Zinc(Zn) is shown the chart at the end of the article.
Check freshness in Bok Choy
- Select bok choy with fresh green leaves and white stalk
- Avoid bok choy with brown spots, slimy stalks and wilting leaves
Availability of Bok Choy
- Generally bok choy is available round the year
How to store Bok Choy
- Bok choy can be stored in crisper section of refrigerator for up-to a week
- Store bok choy in a plastic bag when refrigerating
Complete nutrition facts of Bok Choy
Click on the link HERE to download high quality, high resolution and print ready PDF version of the Bok Choy nutrition chart/infographic.
