Bok Choy
(Scientific Name: brassica chinensis)
Selection Information
Usage: Fresh, Salads, Stir-fries, Soups or anywhere you would use celery.
Selection: Also called pak choi - the white vegetable, white cabbage, celery mustard and Chinese mustard, good-quality bok choy has long bleach-white, well-shaped and unblemished stalks. Bok choy stalks are crisp like celery but are not stringy. When cooked, bok choy stalks are tender but crisp. Dark green leaves are highest in vitamin content and flavor.
Avoid: Avoid bok choy with deformed stalks and brown spots which indicate poor growing conditions. Yellow leaves and very small stalks or bunches mean old product.
Seasonal Information
Bok Choy is available year-round.
Bok Choy Nutritional Information
Serving Size: one cup shredded bok choy, or 70 grams.
Macronutrients:
Water: 66.72 g
Calories: 9
Protein: 1.05 g
Carbohydrates: 1.53 g
Fiber: 0.7 g
Sugars: 0.83 g
Total Fat: 0.14 g
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.011 g
Polyunsaturated Fat: 0.067 g
Cholesterol: 0 mg
Micronutrients:
Calcium: 74 mg
Iron: 0.56 mg
Magnesium: 13 mg
Phosphorus: 26 mg
Potassium: 176 mg
Sodium: 46 mg
Zinc: 0.13 mg
Vitamin C: 31.5 mg
Thiamin: 0.028 mg
Riboflavin: 0.049 mg
Niacin: 0.350 mg
Pantothenic Acid: 0.062 mg
Vitamin B6: 0.136 mg
Vitamin B12: 0 mcg
Folate: 46 mcg
Vitamin A: 3128 IU
Vitamin E: 0.06 mg
Vitamin K: 25.1 mcg
Phytonutrients:
beta Carotene: 1877 mcg
beta Cryptoxanthin: 0 mcg
Lycopene: 0 mcg
Lutein and Zeaxanthin: 28 mcg
Bok Choy Tips & Trivia
Use both the stalks and leaves of bok choy for stir fry. Add the stalk slices first. Add the leaves just before serving as you would bean sprouts.