Grown in China for 6000 years, bok choy is traditionally associated with Chinese cooking. This vegetable, which is also known as pak-choi or Chinese cabbage, adds crunch and flavor to stir-fries, salads and other dishes. It's also good for you--low in fat and calories, but packed with nutrients.
Calories, Fat and Cholesterol
If you're watching your intake of fat or calories, bok choy is a smart choice. According to the Produce for Better Health Foundation, a 1-cup serving of shredded bok choy has only 10 calories. It's also fat- and cholesterol-free.
Carbohydrates, Fiber and Protein
Bok choy does not provide a sizable amount of carbohydrates, fiber or protein. In a 1-cup serving of shredded bok choy, there are 2 g of carbohydrates. Of this, 1 g is dietary fiber and 1 g is sugars. A cup of bok choy also provides just 1 g of protein.
Vitamins
Bok choy is a significant source of vitamins A and C. Eat 1 cup of shredded bok choy and you'll get 60 percent of your recommended daily value of vitamin A. That same cup of bok choy also provides half your recommended daily value of vitamin C. Bok choy is also rich in folate.
Minerals
While not sodium-free, bok choy is low in sodium, with just 2 percent of your recommended daily value of this mineral in every 1-cup serving. A serving of bok choy also contains 8 percent of your recommended daily value of calcium and 4 percent of iron.
Selection and Storage
Markets sell both bok choy and baby bok choy--a younger, smaller, slightly more tender version of the plant. Look for heads of bok choy that have bright, fresh green leaves with no brown spots or wilting. You can keep bok choy in a plastic bag in your refrigerator for up to one week.
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