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Food

Bok Choy

Foods / Bok Choy

About This Food

Description

Bok choy is a Chinese cabbage and member of the cruciferous family of vegetables.

Rich in vitamin C and folate, bok choy also contains powerful phytonutrients called glucosinolates which help to reduce the risk of numerous forms of cancer. With its deep green leaves, bok choy has more beta-carotene than other cabbages.

Estimated Glycemic Load = 1

 

 

Selecting & Storing

Look for stalks that are thick, fleshy and firm. The leaves should be crisp and green. Avoid bok choy with bruises or slimy spots. Place unwashed heads of bok choy in a loosely closed plastic bag and refrigerate for no more than a day or two. Bok choy is more perishable than traditional head cabbages.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • VitaminA
  • VitaminC
  • VitaminK
Good Source of
  • Folate
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)cabbage

Chart Icon. View Calorie Breakdown

Calories: 9

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.14 g
Saturated Fat
0.02 g
Monounsaturated Fat
0.01 g
Polyunsaturated Fat
0.07 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
39 g
ALA
39 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
1.53 g
Net Carbohydrate
0.83 g
Sugars
0.83 g
Fiber
0.7 g
Protein
1.05 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
3127.6 IU
63%
Vitamin C
31.5 mg
52%
Vitamin D
0 IU
0%
Vitamin E
0.06 IU
0%
Vitamin B6
0.14 mg
7%
Vitamin B12
0 mcg
0%
Vitamin K
31.85 mg
40%
Folate
46.2 mcg
12%
Niacin
0.35 mg
2%
Riboflavin
0.05 mg
3%
Thiamin
0.03 mg
2%
Choline
4.48 mg
1%
Minerals
Calcium
73.5 mg
7%
Copper
0.01 mg
0%
Iron
0.56 mg
3%
Magnesium
13.3 mg
3%
Manganese
0.11 mg
6%
Phosphorous
25.9 mg
3%
Potassium
176.4 mg
5%
Selenium
0.35 mcg
0%
Sodium
45.5 mg
2%
Zinc
0.13 mg
1%
Phytonutrients
Alpha-carotene
0.7 mcg
Beta-carotene
1876.7 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
28 mcg
Lycopene
0 mcg

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