Bok Choy

Bok Choy

Bok choy is a Chinese cabbage and member of the cruciferous family of vegetables.

Rich in vitamin C and folate, bok choy also contains powerful phytonutrients called glucosinolates which help to reduce the risk of numerous forms of cancer. With its deep green leaves, bok choy has more beta-carotene than other cabbages.

Estimated Glycemic Load = 1

The Benefits

*Excellent Source of: Vitamin A, Vitamin C, Vitamin K
*Good Source of: Folate
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Tubers, No Citrus, No Nightshade, No Legumes, No Grains

Selecting and Storing

Look for stalks that are thick, fleshy and firm. The leaves should be crisp and green. Avoid bok choy with bruises or slimy spots. Place unwashed heads of bok choy in a loosely closed plastic bag and refrigerate for no more than a day or two. Bok choy is more perishable than traditional head cabbages.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) CABBAGE,CHINESE (PAK-CHOI),RAW

OMEGA-6 / OMEGA-3 RATIO: 0.79

Calories: 9

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.14 g	*
Saturated Fat	0.02 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.07 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	39 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	1.5 g	*
Sugars	0.83 g	*
Fiber	0.7 g	*
Protein	1 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	3127.6 IU	63%
Vitamin C	31.5mg	52%
Vitamin D	0 IU	0%
Vitamin E	0.06 IU	0%
Vitamin B6	0.14 mg	7%
Vitamin B12	0 mcg	0%
Vitamin K	31.8 mg	40%
Folate	46.2 mcg	12%
Niacin	0.35 mg	2%
Riboflavin	0.05 mg	3%
Thiamin	0.03 mg	2%
MINERALS
Calcium	73.5 mg	7%
Copper	0 mg	0%
Iron	0.56 mg	3%
Magnesium	13.3 mg	3%
Manganese	0.11 mg	6%
Phosphorous	25.9 mg	3%
Potassium	176.4 mg	5%
Selenium	0.35 mcg	0%
Sodium	45.5 mg	2%
Zinc	0.13 mg	1%
PHYTONUTRIENTS
Alpha-carotene	0.7 mcg
Beta-carotene	1876.7 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	28 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).