Bok choy

Leafy green vegetable used in Chinese cuisine

Bok choy

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.

Orange chicken with sweet and sour bok choy

Ham hock and bok choy

Bok Choy Delight

Shrimp and baby bok choy

Grilled Bok Choy with Soy

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Tofu and bok choy

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.

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.

Nutrition facts (per 100 g raw)

• 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

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

Bok choy is often used in:

• Stir-fry dishes with garlic and soy sauce
• Soups like hot and sour soup
• Steamed vegetables with tofu or meat
• Side dishes and pickled vegetables

Popular Recipes

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

Varieties

• 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

• 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

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

• 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

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  White bok choy

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  Shanghai bok choy

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  Baby bok choy and chicken

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  Citrus-Tahini Bowl with Grilled Tofu & Bok Choy

See also

• Leaf vegetable
• Chinese cuisine
• Brassica
• Low-carbohydrate diet
• List of Chinese dishes

External links

• Baby Bok Choy – Specialty Produce
• Bok Choy Profile – Purdue University