Bok Choy (Chinese Cabbage) Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Bok Choy

  • Protect against Cancer

    Bok choy or Chinese cabbage contains an abundance of antioxidants, such as indole-3-carbinol, thiocyanates, isothiocyanates, sulforaphane, lutein and zeaxanthin. With beta-carotene, vitamin A, C and K, which are also potent antioxidants, they help prevent breast, prostate and colon cancers.
  • Great for Weight Loss

    Bok choy is low in calories. It only supplies you 13 kcal in every 100 g of the vegetable. Besides, the cruciferous vegetable is also a good source of dietary fiber. Soluble fiber, in particular, gives you a longer feeling of fullness after taking your food. You can avoid snacking in between meals. It will be very effective in controlling your weight.
  • Improve Vision

    Chinese cabbage is enriched with retinol or vitamin A. Every 100 g of the vegetable provides you with 149 % of RDA of the nutrient. The main health effect of vitamin A is taking care of your eyes. It promotes eye health and lowers the risk of developing cataracts and macular degeneration.
  • Boost Immunity

    Another health purpose of eating bok choy can be the substantial amount of vitamin C it contains. This essential vitamin is able to enhance your immune system and is an important nutrient to help you recover fast from illnesses like cold and flu, and help get rid of infectious agents.
  • Beneficial for High Blood Pressure

    Chinese cabbage is packed with many useful minerals, especially calcium and potassium. Both these health properties are excellent in reducing your blood pressure levels. Moreover, the vegetable is low in sodium, which is wonderful for hypertension patients.
  • Better Bone Health

    The health fact that bok choy aid in building and maintaining strong bones is attributed to the rich content of vitamin K and calcium. Research has shown that foods high in vitamin K increase osteotrophic activity in the bones while enough calcium in the body helps prevent calcium in the bones from being used to maintain other biological functions.
  • Other Health Advantages of Consuming Chinese Cabbage

    Chinese cabbage is good for weight loss diet due to its low-calorie content. It also protects the wellness of your brain due to its vitamin K content. And it is believed to help promote digestion. 

Overview and Facts about Bok Choy

Raw Bok Choy or Chinese Cabbage

Bok choy (Pak Choi) or Chinese Cabbage (scientific name Brassica rapa ssp. chinensis) is a vegetable which belongs to the cabbage family. It is a very popular ingredient in Chinese recipes and is usually used in steamed and stir-fried dishes as well as in soups. The vegetable contains a little spicy taste as it is related to mustard. When buying bok choy in the stores, you should be careful as Napa cabbage is labeled as bok choy at times. Bok choy is sometimes known as celery cabbage as it looks like celery.

Many people are confused bok choy and baby bok choy. What is the difference between bok choy and baby bok choy? The stems of the former are white while those of the latter are light green. The leaves of the former have white veins, but not in the latter’s case. They are different types of vegetables.

When selecting bok choy, look for those with crisp leaves, even color and without soft spots. When using the vegetable in your recipe, discard the bottom and rinse it thoroughly to remove the dirt. To store it, place it in a sealed container unwashed, and keep in the refrigerator for up to 5 days. 

Bok Choy Nutrition Facts and Calories

Nutritional Information of 1 Cup (70 g) Raw Bok Choy (Shredded)
Calories 9 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 46 mg
Total Carbohydrates 2 g
Dietary Fiber 1 g
Sugars 1 g
Protein 1 g


Bok Choy Recipe

Sautéed Bok Choy
Boil some water and a bit of extra-virgin olive oil in a frying pan. Add bok choy and cook for 5 minutes or until crisp tender.

Bok Choy Side Effects

Glucosinolates in bok choy can become toxic when consumed excessively. Excessive intake of the vegetable may cause nausea and dizziness.

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