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Bok Choy

By Shereen Jegtvig, About.com

Updated June 17, 2007

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Bok Choy

Bok Choy

Photo © Suzifoo
About Bok Choy:

Bok Choy is a great choice for getting lots of vitamin C, calcium and vitamin A. Bok Choy also contain glucosinolates, which may prevent cancer.

Healthy Bok Choy Recipes:

Nutrition Information for Bok Choy:

The following nutrition information is for one serving of bok choy. That would be about one cup shredded bok choy, or 70 grams. This general information is for any variety of raw bok choy.

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

Source of Information:

USDA National Nutrient Database for Standard Reference

Notes:

Abbreviations:

  • g = gram
  • mg = milligram
  • mcg = microgram
  • IU = International Unit
Nutrient Recommendation Information:

Nutrient Recommendations for Women

Nutrient Recommendations for Men

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