What are the Nutritional Facts Bok Choy?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Bok choy is a low-calorie leafy vegetable rich in vitamins. Learn its nutrition facts, health benefits, and best ways to eat bok choy.
Introduction
Bok choy, also known as Chinese cabbage, is a leafy green vegetable widely used in Asian cooking. Though not traditional in Indian meals, it is becoming popular due to its high nutrition and light digestion. Bok choy is low in calories and rich in vitamins, minerals, and antioxidants.
Nutritional Facts About Bok Choy (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 13 kcal |
| Carbohydrates | 2.2 g |
| Protein | 1.5 g |
| Fat | 0.2 g |
| Dietary Fiber | 1 g |
| Vitamin A | 223 mcg |
| Vitamin C | 45 mg |
| Vitamin K | 45.5 mcg |
| Calcium | 105 mg |
| Potassium | 252 mg |
| Magnesium | 19 mg |
| Iron | 0.8 mg |
Health Benefits of Bok Choy:
1. Supports Bone Health
- High in calcium and vitamin K
- Helps maintain strong bones
- Good for people who avoid dairy
2. Boosts Immunity
- Rich in vitamin C
- Helps fight infections
- Supports faster healing
3. Supports Heart Health
- Potassium helps control blood pressure
- Low in sodium
4. Helps in Weight Loss
- Very low in calories
- High water content
- Keeps you full
5. Supports Eye and Skin Health
- Vitamin A supports vision
- Antioxidants support skin health
Is Bok Choy Good for Weight Loss?
Yes, bok choy is excellent for weight loss.
Why it helps:
- Very low calorie
- High volume food
- Light and easy to digest
Best Ways to Eat Bok Choy
- 🍲 Stir-fried bok choy
- 🥗 Added to salads
- 🍜 Added to soups and noodles
- 🍛 Lightly cooked with garlic and vegetables
Raw vs Cooked Bok Choy
| Type | Benefit |
|---|---|
| Raw | More vitamin C |
| Cooked | Easier digestion |
Who Should Be Careful?
- People with thyroid issues should avoid excess raw bok choy
- Overeating raw leafy greens may cause bloating
- Wash thoroughly before use
Conclusion
Bok choy is a nutrient-dense, low-calorie leafy vegetable rich in calcium, vitamins A, C, and K. When eaten regularly and cooked properly, bok choy supports bone health, immunity, heart health, eye health, and weight loss. It is a healthy addition to a balanced diet.