Bok choy

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Bok choy is a vegetable rich in many nutrients and is low in carbohydrates.

Bok choy bucnhes
Bok choy bunches

Bok Choy Nutrition Facts

  • Bok choy is also called Chinese cabbage and pak-choi.

History of bok choy

  • Bok choy has been grown in China for over 6,000 years.
  • 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.
Keto meter two - keto friendly food
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

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 Vitamins A and 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.
Cabbage, chinese (pak-choi) or Bok choy, raw
Portion 100 g
Fiber, total dietary 1 g
Calcium, Ca 105 mg
Iron, Fe 0.8 mg
Vitamin A, IU 4468 IU
Vitamin C, total ascorbic acid 45 mg
Protein 1.5 g
Total lipid (fat) 0.2 g
Carbohydrate, by difference 2.18 g
Energy 55 kcal
Sugars, total including NLEA 1.18 g
Cholesterol 0 mg
Sodium, Na 65 mg
Fatty acids, total saturated 0.027 g


Nutritional information on Bok choy

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NB:Carbohydrate, by difference(total carbs-fiber) is also called net carbs

 

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