Bok choy, also called pak choi, and sometimes referred to as Chinese cabbage, is a green leafy vegetable with dark wrinkled leaves attached to tapering white stalks that are crunchy. A popular addition to Asian cuisine, bok choy remains firm when cooked and has a slightly sweet flavor. This vegetable is highly nutritious, with significant amounts of vitamins, minerals and dietary fiber and is low in both fat and cholesterol.
Contents
According to the USDA Nutrient Database, 1 cup of shredded bok choy weighs approximately 70 g. Carbohydrates make up about 2 g, while proteins deliver just 1 g. There are no significant amounts of fat in bok choy. The rest of the serving consists of indigestible components, other nutrients and water.
Caloric Value
A 1-cup serving of bok choy contains 9 calories. Carbohydrates provide just over 5 of these calories. Proteins offer 2.6 calories while fats deliver just 1.2 calories per serving. The same serving size of bok choy adds less than 1 percent to the daily recommended intake of calories for the average adult.
Vitamins
Bok choy contains high quantities of many vitamins in a 1-cup serving. The most significant amounts are vitamin A at over 3,000 IU or over 100 percent, vitamin C at around 32 mg or 40 percent and vitamin K at 32 mcg or 30 percent of the daily recommended intake of these vitamins. Smaller quantities of other vitamins include folate at 66 mcg or 16 percent and vitamin B6 at 0.2 mg or over 15 percent. Trace amounts of other vitamins include thiamine, riboflavin, niacin and pantothenic acid.
Minerals
The same serving size of bok choy also contains certain essential minerals including calcium at 74 mg or 7 percent, manganese at 0.1 mg or 6 percent and potassium at 176 mg or 5 percent. Lesser quantities of minerals include iron, magnesium, phosphorus, sodium, zinc and copper.
Other Information
A 1-cup serving of chopped bok choy adds 1 g of of dietary fiber. This food contains no appreciable amount of cholesterol.
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