Bok choy: Difference between revisions

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Bok choy is a [[vegetable]] rich in many nutrients and is low in [[carbohydrates]].
{{Short description|Leafy green vegetable used in Chinese cuisine}}
[[File:Bok choy bunches.jpg|alt=Bok choy bucnhes|thumb|Bok choy bunches]]
{{Infobox food
| name = Bok choy
| image = Bok choy bunches.jpg
| caption = Bok choy bunches
| type = Leafy green
| serving_size = 100 g
| calories = 13
| protein = 1.5
| fat = 0.2
| carbohydrate = 2.2
| fiber = 1.0
| vitamin_A_mcg = 4468 IU
| vitamin_C_mg = 45
| calcium_mg = 105
| iron_mg = 0.8
}}


'''Bok choy''' (''Brassica rapa'' subsp. ''chinensis''), also known as '''pak choi''', '''Chinese white cabbage''', or simply '''Chinese cabbage''', is a type of leafy green vegetable widely used in [[Chinese cuisine]]. Bok choy has been cultivated in China for over 6,000 years and is now enjoyed globally in many Asian and Western dishes.


'''Bok choy''' (Brassica rapa subsp. chinensis) is a type of Chinese cabbage commonly used in Asian cuisine. It is also known as pak choi or Chinese white cabbage. Bok choy has long been cultivated in China, and is now widely available in markets throughout the world.
[[File:Orange chicken with sweet and sour bok choy (5055727920).jpg|thumb|'''Orange chicken with sweet and sour bok choy''']]
 
[[File:Ham hock and bok choy.jpg|thumb|left|'''Ham hock and bok choy''']]
[[File:Bok Choy Delight (2782704581).jpg|thumb|'''Bok Choy Delight''']]
[[File:Shrimp and baby bok choy (4971706019).jpg|thumb|left|'''Shrimp and baby bok choy''']]
[[File:Grilled Bok Choy with Soy (8182224812).jpg|thumb|'''Grilled Bok Choy with Soy''']]
[[File:Tofu and bok choy.jpg|'''Tofu and bok choy'''|thumb]]
== Description ==
== Description ==
Bok choy features dark green, crinkly leaves and thick white or pale green stalks. Its texture is similar to that of [[celery]], but it has a sweeter, milder flavor. It can be eaten both raw and cooked and is commonly stir-fried, sautéed, grilled, or used in soups.


Bok choy has dark green leaves and crisp white stalks, with a texture similar to celery. The leaves are large and slightly crinkled, while the stalks are firm and crunchy. Bok choy can be eaten raw or cooked, and is often used in stir-fries, soups, and salads.
== Nutrition ==
Bok choy is a low-calorie, nutrient-dense vegetable. It is rich in [[vitamin A]], [[vitamin C]], [[vitamin K]], [[calcium]], [[potassium]], [[folate]], and [[iron]].


== Nutritional Value ==
=== Nutrition facts (per 100 g raw) ===
 
* Calories: 13
Bok choy is a nutritious vegetable that is low in calories and high in vitamins and minerals. It is an excellent source of vitamin C, vitamin K, and folate, and also contains calcium, potassium, and iron.
* Protein: 1.5 g
* Fat: 0.2 g
* Carbohydrates: 2.2 g
* Fiber: 1.0 g
* Vitamin A: 4468 IU
* Vitamin C: 45 mg
* Calcium: 105 mg
* Iron: 0.8 mg


== Health Benefits ==
== Health Benefits ==
Bok choy may offer several health benefits:
* '''Supports immunity''' – High in vitamin C and antioxidants
* '''Promotes bone health''' – Due to calcium and vitamin K
* '''Anti-inflammatory properties''' – Helps reduce oxidative stress
* '''Digestive health''' – High fiber supports gut health
* '''May reduce cancer risk''' – Contains glucosinolates and phytonutrients


Bok choy has been shown to have a number of health benefits. It may help lower cholesterol levels, reduce inflammation, and improve digestion. Bok choy is also rich in antioxidants, which may help protect against cancer and other diseases.
== Culinary Uses ==
 
Bok choy is often used in:
== Cooking ==
* [[Stir-fry]] dishes with garlic and soy sauce
 
* Soups like [[hot and sour soup]]
Bok choy is a versatile vegetable that can be used in a variety of dishes. It is often used in stir-fries, soups, and salads, and can also be roasted or grilled. Bok choy can be steamed, sautéed, or blanched, and is often used in Chinese cuisine.
* [[Steamed vegetables]] with tofu or meat
* Side dishes and pickled vegetables


== Cultivation ==
== Popular Recipes ==
 
* Stir-fried bok choy with garlic
Bok choy is a cool season crop that is easy to grow in a variety of climates. It can be grown from seed or transplants, and prefers well-draining soil that is rich in organic matter. Bok choy can be harvested when the leaves are tender and the stalks are crisp.
* Baby bok choy with sesame oil
* Bok choy and chicken soup
* Grilled bok choy with soy glaze


== Varieties ==
== Varieties ==
 
* '''Baby bok choy''' – Tender, small and mild
There are several different varieties of bok choy, including Baby Bok Choy, Shanghai Bok Choy, and Choy Sum. Baby Bok Choy is a smaller, more tender variety that is often used in stir-fries, while Shanghai Bok Choy has larger stalks and is often used in soups.
* '''Shanghai bok choy''' – Green stalks and soft leaves
 
* '''Choy sum''' – Often confused with bok choy but has yellow flowers
== Culinary Uses ==
 
Bok choy is a staple ingredient in many Asian cuisines, particularly Chinese cuisine. It can be used in a variety of dishes, including stir-fries, soups, salads, and stews. Bok choy is often paired with other ingredients such as garlic, ginger, soy sauce, and sesame oil. It can also be pickled, fermented, or preserved.
 
One popular dish made with bok choy is "stir-fried bok choy with garlic". To make this dish, bok choy is washed and cut into bite-sized pieces. Garlic is sliced and sautéed in oil until fragrant, and then the bok choy is added to the pan and stir-fried until tender. Soy sauce and a pinch of sugar are often added for flavor.
 
Bok choy can also be used in soups, such as the popular Chinese soup "hot and sour soup". In this dish, bok choy is added to a broth made with vinegar, soy sauce, and chili paste. Other ingredients such as mushrooms, tofu, and bamboo shoots are also added for flavor.
 
== Health Benefits ==
 
Bok choy is a highly nutritious vegetable that is low in calories and high in fiber. It is an excellent source of vitamin C, vitamin K, and folate, and also contains calcium, potassium, and iron. Bok choy is also rich in antioxidants, which may help protect against cancer and other diseases.
 
Studies have shown that consuming bok choy may have several health benefits. For example, it may help lower cholesterol levels, reduce inflammation, and improve digestion. Bok choy may also help prevent certain types of cancer, including breast, colon, and prostate cancer.


== Selection and Storage ==
== Selection and Storage ==
* Choose firm, fresh bunches with no yellowing leaves
* Store in the refrigerator crisper drawer, wrapped in a damp paper towel
* Best consumed within 5–7 days


When selecting bok choy, look for firm stalks and crisp, dark green leaves. Avoid bok choy with yellow or wilted leaves, as this indicates that it is past its prime.
== Cultivation ==
 
Bok choy is a cool-season crop that grows quickly and prefers rich, well-drained soil. It can be grown in spring and fall in temperate climates.
Bok choy can be stored in the refrigerator for up to one week. To store, wrap the bok choy in a damp paper towel and place it in a plastic bag. Alternatively, bok choy can be blanched and frozen for later use.
 


 
== Fun Facts ==
== Bok Choy Nutrition Facts ==
* Related to [[cabbage]], [[broccoli]], and [[kale]]
* Bok choy is also called Chinese cabbage and pak-choi.
* Baby bok choy is often served whole
 
* Does not form a tight head like regular cabbage
== History of bok choy ==
* Grown in China for over 6,000 years
* Bok choy has been grown in China for over 6,000 years.
* Also known as "pouter pigeon cabbage" due to its appearance
* It is related to the [[cabbage]] family.
* The plant has white stems with smooth dark green leaves.
* The stalks of bok choy resemble celery without the stringiness.
* The dark green leaves are similar to [[Romaine lettuce]].
* Bok choy does not form a head like [[cabbage]] but instead forms a cluster of stems similar to [[celery]].


<gallery>
<gallery>
Image:Bokchoy.jpg|white bok choy
Image:Bokchoy.jpg|White bok choy
Image:Baby Pak Choi (01).JPG|Shanghai bok choy
Image:Baby Pak Choi (01).JPG|Shanghai bok choy
File:Orange chicken with sweet and sour bok choy (5055727920).jpg|alt=Orange chicken with sweet and sour bok choy |'''Orange chicken with sweet and sour bok choy'''
File:Baby bok choy and chicken (5187807319).jpg|'''Baby bok choy and chicken'''
File:Ham hock and bok choy.jpg|alt=Ham hock and bok choy|'''Ham hock and bok choy'''
File:Citrus-Tahini Bowl with Grilled Tofu & Bok Choy (13431238424).jpg|'''Citrus-Tahini Bowl with Grilled Tofu & Bok Choy'''
File:Bok Choy Delight (2782704581).jpg|alt=Bok Choy Delight|'''Bok Choy Delight'''
File:Shrimp and baby bok choy (4971706019).jpg|alt=Shrimp and baby bok choy|'''Shrimp and baby bok choy'''
File:Grilled Bok Choy with Soy (8182224812).jpg|alt=Grilled Bok Choy with Soy|'''Grilled Bok Choy with Soy'''
File:Baby bok choy and chicken (5187807319).jpg|alt=Baby bok choy and chicken|'''Baby bok choy and chicken'''
File:Tofu and bok choy.jpg|alt=Tofu and bok choy|'''Tofu and bok choy'''
File:Citrus-Tahini Bowl with Grilled Tofu & Bok Choy (13431238424).jpg|alt=Citrus-Tahini Bowl with Grilled Tofu & Bok Choy |'''Citrus-Tahini Bowl with Grilled Tofu & Bok Choy'''  
</gallery>
</gallery>
[[File:Keto-meter-two.png|alt=Keto meter two - keto friendly food|thumb|Keto meter two - keto friendly food]]
== How is bok choy eaten? ==
* It has a light, sweet flavor and crisp texture.
* Bok choy can be eaten raw or cooked but most often it is cooked.
* Bok choy is used in soups and stir fries.
* It is commonly used in Chinese cooking.
== Bok choy recipes ==
<youtube>
title='''{{PAGENAME}} recipes'''
movie_url=http://www.youtube.com/v/Cpc_KGmE5vY
&rel=1
embed_source_url=http://www.youtube.com/v/Cpc_KGmE5vY
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== Fun facts about bok choy ==
* Are you aware that bok choy has been grown in China for over 6,000 years?
* Are you aware that there are two popular varieties of bok choy --- Pak-choy & Shanghai? (Pak-choy has white stems and Shanghai has green stems.)
* Are you aware that bok choy is related to the cabbage family?
* Are you aware that bok choy has white or green stems with smooth dark green leaves?
* Are you aware that the stalks of bok choy resemble celery without the stringiness?
* Are you aware that the dark green leaves are similar to Romaine lettuce?
* Are you aware that bok choy does not form a head like cabbage but instead forms a cluster of stems similar to celery?
* Are you aware that bok choy has a light, sweet flavor and crisp texture?
* Are you aware that there is baby bok choy? (It is a miniature version of bok choy and is more tender. Baby bok choy is often cooked whole and served as an appetizer.)
* Are you aware that bok choy can be eaten raw or cooked but most often it is cooked?
* Are you aware that bok choy is used in soups and stir fries?
* Did you know that bok choy is commonly used in Chinese cooking?
* Are you aware that bok choy is an excellent source of vitamins A and C? Vitamin A is important for the growth and development of cells, for fighting off diseases and for good vision. Vitamin C is needed by the body to form collagen in bones, cartilage, muscle, and blood vessels, and aids in the absorption of iron.)
* Are you aware that 1 cup of raw bok choy only contains 10 calories?
== Nutritional benefits of bok choy ==
* Bok choy is an excellent source of [[vitamin A|Vitamins A]] and [[Vitamin C|C]]. (Vitamin A is important for cell growth and development, for fighting off diseases and for good vision. Vitamin C is needed by the body to form collagen in bones, cartilage, muscle, and blood vessels, and aids in the absorption of iron.)
* One cup of raw bok choy contains only 10 calories.
{{Food infobox
|class = FinalFood
|description = Cabbage, chinese (pak-choi) or Bok choy, raw
|energy = 55
|protein = 1.5
|fat = 0.2
|carbs = 2.18
|fiber = 1
|sugars = 1.18
|calcium = 105
|iron = 0.8
|sodium = 65
|vitamin-C = 45
|vitamin-A = 4468
|fatty-acids = 0.027
|cholesterol = 0
|ingredients =
|fdc = 170390
}}
== References ==
{{Reflist}}


== See also ==
== See also ==
 
* [[Leaf vegetable]]
*[[Chinese cuisine]]
* [[Chinese cuisine]]
*[[List of Chinese dishes]]
* [[Brassica]]
*[[Vegetable]]
* [[Low-carbohydrate diet]]
* [[List of Chinese dishes]]


== External links ==
== External links ==
 
* [https://www.specialtyproduce.com/produce/Baby_Bok_Choi_256.php Baby Bok Choy – Specialty Produce]
[https://www.specialtyproduce.com/produce/Baby_Bok_Choi_256.php Specialty Produce - Baby Bok Choy]
* [https://www.hort.purdue.edu/newcrop/afcm/bokchoy.html Bok Choy Profile – Purdue University]
[https://www.hort.purdue.edu/newcrop/afcm/bokchoy.html Purdue University - Bok Choy]
{{nt}}
 
{{usdastb}}
[[Category:Vegetables]]
[[Category:Vegetables]]
[[Category:Leaf vegetables]]
[[Category:Brassica]]
[[Category:Chinese cuisine]]
[[Category:Keto friendly foods]]
[[Category:Keto friendly foods]]
[[Category:Low carbohydrate vegetables]]
[[Category:Low carbohydrate vegetables]]
[[Category:Asian vegetables]]
[[Category:Asian vegetables]]
[[Category:Brassica]]
[[Category:Chinese cuisine]]
[[Category:Leaf vegetables]]

Latest revision as of 03:49, 30 March 2025

Leafy green vegetable used in Chinese cuisine


Bok choy
File:Bok choy bunches.jpg
Bok choy bunches
Alternative names
Type Leafy green
Course
Place of origin
Region or state
Associated national cuisine
Created by
Invented
Cooking time minutes to minutes
Serving temperature
Main ingredients
Ingredients generally used
Variations
Food energy 13 kcal
Nutritional value Protein: 1.5 g, Fat: 0.2 g, Carbohydrate: 2.2 g
Glycemic index
Similar dishes
Other information
Website [ Official website]



Bok choy (Brassica rapa subsp. chinensis), also known as pak choi, Chinese white cabbage, or simply Chinese cabbage, is a type of leafy green vegetable widely used in Chinese cuisine. Bok choy has been cultivated in China for over 6,000 years and is now enjoyed globally in many Asian and Western dishes.

File:Orange chicken with sweet and sour bok choy (5055727920).jpg
Orange chicken with sweet and sour bok choy
File:Ham hock and bok choy.jpg
Ham hock and bok choy
File:Bok Choy Delight (2782704581).jpg
Bok Choy Delight
File:Shrimp and baby bok choy (4971706019).jpg
Shrimp and baby bok choy
File:Grilled Bok Choy with Soy (8182224812).jpg
Grilled Bok Choy with Soy
File:Tofu and bok choy.jpg
Tofu and bok choy

Description[edit]

Bok choy features dark green, crinkly leaves and thick white or pale green stalks. Its texture is similar to that of celery, but it has a sweeter, milder flavor. It can be eaten both raw and cooked and is commonly stir-fried, sautéed, grilled, or used in soups.

Nutrition[edit]

Bok choy is a low-calorie, nutrient-dense vegetable. It is rich in vitamin A, vitamin C, vitamin K, calcium, potassium, folate, and iron.

Nutrition facts (per 100 g raw)[edit]

  • Calories: 13
  • Protein: 1.5 g
  • Fat: 0.2 g
  • Carbohydrates: 2.2 g
  • Fiber: 1.0 g
  • Vitamin A: 4468 IU
  • Vitamin C: 45 mg
  • Calcium: 105 mg
  • Iron: 0.8 mg

Health Benefits[edit]

Bok choy may offer several health benefits:

  • Supports immunity – High in vitamin C and antioxidants
  • Promotes bone health – Due to calcium and vitamin K
  • Anti-inflammatory properties – Helps reduce oxidative stress
  • Digestive health – High fiber supports gut health
  • May reduce cancer risk – Contains glucosinolates and phytonutrients

Culinary Uses[edit]

Bok choy is often used in:

Popular Recipes[edit]

  • Stir-fried bok choy with garlic
  • Baby bok choy with sesame oil
  • Bok choy and chicken soup
  • Grilled bok choy with soy glaze

Varieties[edit]

  • Baby bok choy – Tender, small and mild
  • Shanghai bok choy – Green stalks and soft leaves
  • Choy sum – Often confused with bok choy but has yellow flowers

Selection and Storage[edit]

  • Choose firm, fresh bunches with no yellowing leaves
  • Store in the refrigerator crisper drawer, wrapped in a damp paper towel
  • Best consumed within 5–7 days

Cultivation[edit]

Bok choy is a cool-season crop that grows quickly and prefers rich, well-drained soil. It can be grown in spring and fall in temperate climates.

Fun Facts[edit]

  • Related to cabbage, broccoli, and kale
  • Baby bok choy is often served whole
  • Does not form a tight head like regular cabbage
  • Grown in China for over 6,000 years
  • Also known as "pouter pigeon cabbage" due to its appearance

See also[edit]

External links[edit]

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