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Bok Choy

Health BENEFITS of Bok Choy:

High in Vitamin K

  • essential for proper blood clotting and wound healing
  • assists in transporting calcium to the bones
  • helps prevent bone loss and bone fractures
    (see full list here)

High in Vitamin C

  • works as an antioxidant fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strengthen the immune system
    (see full list here)

High in Vitamin A (Carotenoids)

  • works as an antioxidant fighting damaging free radicals
  • promotes healthy eyes, bones, and skin
  • supports fertility and reproductive health
    (see full list here)

High in Potassium

  • works with sodium to maintain fluid and electrolyte balance
  • monitors the electrical activity of the heart
  • required for proper nerve conduction and muscle contraction
    (see full list here)

High in Glucosinolates (Phytonutrients)

  • help neutralize cancer-causing agents in the body
  • induce appropriate cell death (apoptosis) of cancer cells
  • promote the elimination of carcinogens from the body

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup chopped bok choy, raw = approximately 9 calories)

53%
Carbohydrates
35%
Protein
12%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 cup chopped bok choy, raw)

1.5g
Carbohydrates

1g
Protein

.1g
Fat

FIBER & NATURAL SUGARS

(grams per 1 cup chopped bok choy, raw)

.7g
Fiber*

.8g
Natural Sugars*

NET CARBS

(grams per 1 cup chopped bok choy, raw)

.8g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.