Detox
Bok Choy
A mild, crunchy cruciferous green providing meaningful calcium alongside the detox-supporting compounds typical of its family.
Bone Health
Detox
Vision
Serving
1 cup, chopped, cooked (170g)
Calories Per Serving
20
Key nutrients
Calcium, vitamin K, vitamin C, glucosinolates
Nutrient density
824
Why it’s worth eating
Bok choy is a cruciferous vegetable rich in vitamins C, K, and calcium. It supports bone health and immunity. Add bok choy to stir-fries or soups for a mild, crunchy addition.
What you may notice
Digestive comfort
Skin clarity
Markers worth tracking
Calcium and vitamin D status
Vitamin K and INR status
How to eat it
Stir-fry briefly over high heat, bok choy cooks in minutes and overcooking turns it mushy and dulls the flavor.
Pairs well with
Healthy fats, aids absorption of the fat-soluble vitamin K Garlic and ginger, a traditional pairing that also adds complementary detox-supporting compounds
Storage
Refrigerate unwashed in a perforated bag; use within about a week.
The numbers, per 1 cup, chopped, cooked (170g)
61%
Vitamin K
42%
Vitamin A
49%
Vitamin C
12%
Calcium
10%
Iron
5%
Magnesium
13%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
1.7g
USDA-verified (FoodData Central)
Evidence
D
HONEST FLAG: no bok-choy-specific human clinical trials.
Study dose vs. serving
No established food-specific dose-response.
No food-specific human clinical trial located; appears only within pooled cruciferous-vegetable cohort analyses.
Use caution if
You take warfarin or other blood thinners, keep intake consistent given the vitamin K content You have hypothyroidism, contains goitrogens; cooking reduces this
Details
Type
Detox
Season
Cool season
Forms
Fresh
Price
Budget
Bioactive
Gluconapin and glucobrassicanapin
Heat stable
No - myrosinase is heat-inactivated. Chop raw and rest, steam lightly rather than boil, or add raw mustard or daikon powder to cooked crucifers to restore conversion.
Watch
A case report documents severe hypothyroid myxedema coma in a woman eating very large raw quantities daily - a cautionary anecdote, not population risk.
Reliability
3 / 5
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