Bok Choy

From NC State Cooperative Extension:

Nutritional Value & Health Benefits

Bok choy is related to cabbage and a versatile vegetable with crisp, sweet leafy greens and white juicy, mineral-rich white stems. Bok choy is earthy in flavor retains its beautiful emerald green color when cooked. You can prepare the leafy green any number of ways: toss baby bok choy with homemade vinaigrette in a salad, add whole to spiced beef soup; or use a number of way in your next stir fry.

Nutrition Facts (1 cup shredded)

Calories 10
Dietary Fiber 1 gram
Protein 1 gram
Carbohydrates 2 grams
Vitamin A 60% DV
Vitamin C 50% DV
Calcium 8% DV
Iron 4% DV

Selection & Storage

When purchasing bok choy look for crisp, bright green leaves and a firm, white stem. Avoid bok choy with dull, drooping leaves, yellow stems, or brown spots.  Bok choy like other leafy greens, should be stored in the crisper drawer in a loose or perforated plastic bag. Don’t wash bok choy until directly before cooking.


Preparation & Serving

When ready to prepare, wash with cold water and cut away the root at the base. Baby bok choy can be cooked whole or eaten raw; for mature bok choy, separate the stalks and leaves before cooking them. The leaves cook much faster so you’ll want to add them to your recipe right at the end, whether you’re boiling, steaming, or stir-frying.


Click Here for Bok Choy Recipes!