Vegetable
Bok Choy
A mild, juicy Chinese cabbage that quietly supplies calcium, potassium, and vitamin C.
📊 How it ranks (our editor score) — 92/100Tap to see the breakdown
🌱 What it is
Bok choy is a mild, juicy Chinese cabbage with crisp white stalks and tender dark-green leaves.
✨ Why it's good for you
- may help support bone health with calcium and vitamin K
- may help support healthy blood pressure with potassium
- may help support immune health with vitamin C
- may help support digestion with light, easy fiber
🥗 Nutrition
Per 1 cup chopped, cooked (170g) · about 20 calories
- Vitamin A 4468 IU
- Vitamin C 44.2mg
- Calcium 158mg
- Potassium 631mg
- Vitamin K 57.7mcg
Source: USDA FoodData Central
🥄 How to use it
Slice and stir-fry briefly, or add to soups in the last few minutes so the stems stay crisp and the leaves just wilt.
How much: A practical food amount is one to two cups of chopped bok choy several times a week, lightly cooked in stir-fries or soups.
Show full details & how to prepare it
Bok choy is a mild, crunchy Chinese cabbage with crisp white stems and tender dark-green leaves. It cooks in moments and has almost no calories, yet it quietly delivers a useful spread of nutrients that support bones, blood, and immunity.
It is one of the better plant sources of well-absorbed calcium, and it carries potassium that helps balance blood pressure, plus vitamin C for immunity and iron and folate for the blood. Because it is so light and water-rich, it fits easily into meals meant to be filling without being heavy.
The kindest way to cook it is briefly — a quick stir-fry or a short simmer keeps the stems juicy and the leaves bright, preserving the vitamins. Normal cooked portions are gentle for nearly everyone.
Ways to prepare it
⚠️ Cautions
- It contains vitamin K — keep portions steady if you take blood thinners and tell your doctor.
- Very large raw amounts of any cabbage may affect the thyroid; cooking and normal portions avoid this.
📚 What others say
- A staple leafy vegetable of East-Asian kitchens
- Valued as a low-calorie, mineral-rich green
Learn more
🕊️ A word of encouragement
Even the tenderest leaf is upheld by roots we cannot see. Rest in the quiet strength that holds your life together.
💬 Ask Remy about Bok Choy
📚 Resource confidence
Based on mentions in health references
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