Bok Choy Nutrition Benefits and Facts

Nutritional summary

Bok choy is a cruciferous vegetable consistently linked to a lower risk of cardiovascular disease, with meta-analyses of cohort studies showing a dose-response relationship between cruciferous intake and heart health .
Consumption of cooked bok choy has been shown in clinical trials to reduce postprandial (after-meal) blood glucose levels, which may assist in managing metabolic health .
While bok choy contains goitrogens (substances that can interfere with iodine uptake), the levels of progoitrin and thiocyanates are far below what would cause physiological effects in healthy individuals; concerns are generally limited to extreme consumption cases or those with severe iodine deficiency .
Because of its high vitamin K content, individuals taking Coumadin (warfarin) are advised to manage their intake of bok choy to avoid interfering with the medication's blood-thinning effects .
Like other cruciferous vegetables, bok choy contains isothiocyanates (bioactive compounds formed from glucosinolates) which are studied for their antioxidant and anti-inflammatory properties .

Interesting fact

Bok choy was the first cabbage variety to be cultivated in China over 6,000 years ago, and its name translates literally to 'white vegetable' in Cantonese.

Standout nutrients

SUPER

SOURCE

Folate

SUPER

SOURCE

beta-Carotene

ELITE

SOURCE

Vitamin C

ACE

SOURCE

Vitamin K

kcal per 100g

Protein1.33g

Fat0.19g

Carbs0.15g

Fiber1.10g

Sugar1.44g

Fat breakdown

Polyunsat0.09g

Monounsat0.01g

Saturated0.02g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Leafy greens generally have a low carbon footprint but can be water-intensive.

Confidencemedium

Storage

Refrigerate

3–5 days

Store in a perforated plastic bag in the crisper drawer.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

2 contributing source foods

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Association between leafy vegetable consumption and incidence of metabolic syndrome and its symptoms: a systematic review of prospective cohort and randomised control trials - PMC

[1]pmc.ncbi.nlm.nih.gov

Cruciferous vegetables lower blood pressure in adults with mildly elevated blood pressure in a randomized, controlled, crossover trial: the VEgetableS for vaScular hEaLth (VESSEL) study - PMC

[2]pmc.ncbi.nlm.nih.gov

An Evidence-based Look at the Effects of Diet on Health - PMC

[3]pmc.ncbi.nlm.nih.gov

Nutrition Benefits and Considerations for Whole Foods Plant-Based Eating Patterns - PMC

[5]pmc.ncbi.nlm.nih.gov

Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of ...

[6]pmc.ncbi.nlm.nih.gov

Do Brassica Vegetables Affect Thyroid Function? - PMC - NIH

[8]pmc.ncbi.nlm.nih.gov

Cruciferous Vegetables and Their Bioactive Metabolites: from Prevention to Novel Therapies of Colorectal Cancer - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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