Bok Choy (Pak Choi)
Scientific Binomial Name: Brassica rapa var. chinensis
Selection Information
Other Names: Pak Choi, Celery Mustard, the White Vegetable, White Cabbage, and Chinese Mustard
Usage: Fresh, Salads, Stir-fries, Soups or anywhere you would use celery.
Selection: 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
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Serving Size: Raw, shredded Bok Choy (70g)
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| Amount Per Serving |
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Calories 9
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Calories from Fat 1
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% Daily Value* |
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Total Fat 0g |
0% |
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Cholesterol 0mg |
0% |
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Sodium 46mg |
2% |
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Total Carbohydrate 2g |
1% |
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Dietary Fiber 1g |
3% |
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Sugars 1g |
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Protein 1g |
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Vitamin A 63% |
Vitamin C 52% |
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Calcium 7% |
Iron 3% |
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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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Bok Choy is very low in Saturated Fat and Cholesterol. It's also a good source of Dietary Fiber, Protein, Thiamin, Niacin and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Potassium and Manganese.
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.