Vegetable

Bok Choy

Bok choy (pak choi) is a Chinese cabbage type with smooth white or green petioles and dark spoon-shaped leaves—juicy stems and tender greens in one plant. Flavour is mild, cabbage-sweet, and clean; baby bok choy cooks as a whole side. Distinct from napa cabbage’s elongated pale heads. Stir-fry, steam, braise in oyster sauce, or split and grill. Cook stems slightly longer than leaves, or keep heat high and fast so both stay crisp-tender. Year-round from mild-climate farms; prefer crisp, unwilted leaves without brown edges.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Floret

Head

Heart

Leaf

Stalk

Stem

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Pak Choi

Tatsoi

Shanghai Bok Choy

Brassica rapa

Choy Sum

Characteristics

Preparations

BlanchedBoiledChilledChoppedDicedDriedFermentedFreshFrozenGrilledHalvedJulienneMincedPeeledPickledQuarteredRoastedSaltedShreddedSlicedSmokedSteamedWhole

Provenance

BiodynamicExport CertifiedFair TradeFarm AssuredHeirloomLocally GrownNon-GMOOrganicPesticide FreeRegenerativeSeasonalSingle Origin

Sources

GreenhouseHydroponicIndoor FarmedOutdoor FarmedWild

Traits

CrispFreshGreenMildSweetTender

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 34.8

Amount per 100 g

Total Fat 0.28 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.18 g
Cholesterol 0 mg
Sodium 20.8 mg
Salt 0.05 g
Total Carbohydrate 6.14 g
Dietary Fibre 2.52 g
Total Sugars 2.81 g
Complex / starch 1.84 g
Protein 1.92 g
Water 90 g

Detailed nutrients

Energy 34.8 kcal
Water 90 g
Carbohydrates 6.14 g
- Sugars 2.81 g
  - Monosaccharides 1.96 g
  - Disaccharides 0.84 g
- Starch 1.84 g
  - Amylose 0.46 g
  - Amylopectin 1.38 g
  - Digestible Starch 1.56 g
  - Resistant Starch 0.18 g
- Fibre 2.52 g
  - Soluble Fibre 0.88 g
  - Insoluble Fibre 1.64 g
Protein 1.92 g
- Plant Protein 1.97 g
Fat 0.28 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.18 g
  - Omega-3 0.06 g
  - Omega-6 0.08 g
Vitamins 131 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.5 mg
- Vitamin B5 — Pantothenic Acid 0.25 mg
- Vitamin B6 0.18 mg
- Vitamin B7 — Biotin 1.8 µg
- Vitamin B9 — Folate 34.8 µg
- Vitamin C 45 mg
- Vitamin E 0.46 mg
- Vitamin K 28.3 µg
Minerals 527 mg
- Major Minerals 521 mg
  - Calcium 60 mg
  - Sodium 20.8 mg
  - Potassium 440 mg
- Trace Minerals 5.9 mg
  - Iron 0.5 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.05 g
- Sodium Chloride 0.05 g

Vitamins

vitamin-c: 45 · vitamin-a: 20 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.5 · vitamin-b5-pantothenic-acid: 0.25 · vitamin-b6: 0.18 · vitamin-b7-biotin: 1.8 · vitamin-b9-folate: 34.8 · vitamin-e: 0.46 · vitamin-k: 28.3 ·

Minerals

Sodium: 20.76 · Potassium: 440 · Calcium: 60 · Iron: 0.5 · Zinc: 0.4 · Iodine: 5 ·

Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.

In the kitchen

Culinary partners and combinations that usually underperform with Bok Choy.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

500 BCECN

Brassica rapa leafy types including bok choy were established in Chinese vegetable cookery.

1800CN

Regional Chinese cuisines codified quick-cook methods for bok choy stems and leaves.

1950

Chinese diaspora markets spread fresh bok choy worldwide.

1990

Baby bok choy became a restaurant and supermarket standard outside Asia.