Bok Choy
A mild, crunchy cruciferous green providing meaningful calcium alongside the detox-supporting compounds typical of its family.
Bone Health
Detox
Vision
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.
Bok Choy
Per
1 cup, chopped, cooked (170g)
Calories
20
Vitamin K
61%
Vitamin A
42%
Vitamin C
49%
Vitamin B12
0%
Vitamin D
0%
Iron
10%
Magnesium
5%
Potassium
13%
Calcium
12%
Fiber
1.7g
Nutrition Highlights
Calcium, vitamin K, vitamin C, glucosinolates
Fuhrman ANDI chart, 1.5 cups
Nutrition Density Score (ANDI Score)
824
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Stir-fry briefly over high heat, bok choy cooks in minutes and overcooking turns it mushy and dulls the flavor.
Absorption Boost
Healthy fats, aids absorption of the fat-soluble vitamin K
Garlic and ginger, a traditional pairing that also adds complementary detox-supporting compounds
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
Storage
Refrigerate unwashed in a perforated bag; use within about a week.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Skin clarity
Objective
(Quarterly)
Calcium and vitamin D status
Vitamin K and INR status