Boy choy, also known as Chinese mustard or pak-choi, belongs to the cruciferous family of vegetables which includes broccoli and cauliflower. The nutrient-packed fleshy stems and leaves of the bok choy plant are both edible and can be used raw in salads or cooked in stir-fry or soup.
Calories, Fat and Fiber
A cup of shredded bok choy has a mere 9 calories, 0.14 grams of which are from fat. You can eat a whole head of the crunchy, green cabbage for just over 100 calories. Compared to other vegetables, bok choy is not particularly high in fiber. One cup has less than a gram of fiber.
Minerals in Bok Choy
One cup of shredded bok choy has 76 milligrams of calcium -- good for bone and tooth health -- and 176 milligrams of potassium. The leafy green also contains magnesium, sodium and small quantities of zinc and iron.
Vitamins in Bok Choy
Bok choy is an excellent source of vitamins A and C. A shredded cupful also contains 66 micrograms of folate -- a vitamin essential for pregnant women, as it promotes healthy fetal development.
How to Freeze Bok Choy
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Carolyn Robbins began writing in 2006. Her work appears on various websites and covers various topics including neuroscience, physiology, nutrition and fitness. Robbins graduated with a bachelor of science degree in biology and theology from Saint Vincent College.