Bok Choy Facts | 1 Minute Or Less


 

Bok Choy Facts

Leafy green veggies are packed full of essential vitamins and minerals, along with a low-calorie count, they’re a must for your diet! At only nine calories per cup, Bok choy is one of the best leafy greens you can eat. It's full of carotenoids and antioxidants which help fuel your brain power and keep it healthy (Bailey, 2013). Coming in at 6th place on ANDI (Aggregate Nutrient Density Index), it’s a must to include in your diet (Furhman, n.d.). Combine this with the added benefits of supporting bone health, a healthy heart and skin vitality; you’ll wonder why you haven’t been eating bok choy your whole life!

Check out the nutritional profile below! 100 grams of boiled bok choy contains about:

Calories - 20.4 (85.4 kJ) 1%
From Carbohydrate 11.7 (49.0 kJ)
From Fat 2.3 (9.6 kJ)
From Protein 6.5 (27.2 kJ)


Vitamins
Amounts Per Selected Serving % DV
Vitamin A 7223IU 144%
Vitamin C 44.2mg 74%
Vitamin D~ ~
Vitamin E (Alpha Tocopherol) 0.2mg 1%
Vitamin K 57.8mcg 72%
Thiamin 0.1mg 4%
Riboflavin 0.1mg 6%
Niacin 0.7mg 4%
Vitamin B 60.3mg 14%
Folate 69.7mcg 17%
Vitamin B 120.0mcg 0%
Pantothenic Acid 0.1mg 1%
Choline 20.6mg
Betaine 0.3mg

Minerals
Amounts Per Selected Serving % DV
Calcium 158mg 16%
Iron 1.8mg 10%
Magnesium 18.7mg 5%
Phosphorus 49.3mg 5%
Potassium 631mg 18%
Sodium 57.8mg 2%
Zinc 0.3mg 2%
Copper 0.0mg 2%
Manganese 0.2mg 12%
Selenium 0.7mcg 1%
Fluoride~

Works Cited

Bailey, C. (2013, June 6). Nine brain foods that will improve your focus and concentration. Retrieved from A Life of Productivity: https://alifeofproductivity.com/9-brain-foods-that-will-boost-your-ability-to-focus/

Furhman, D. J. (n.d.). ANDI Food Scores: Rating the Nutrient Density of Foods. Retrieved from Dr. Joel Furhman: https://www.drfuhrman.com/learn/library/articles/95/andi-food-scores-rating-the-nutrient-density-of-foods

 


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