Pak Choi

Vegetable

A crisp, mildly-flavored leafy green packed with nutrients and versatility

💚 Low in Calories

🌱 Rich in Antioxidants

💪 Strong Source of Vitamin K

What is a Pak Choi?

Pak choi, also known as bok choy, is a type of Chinese cabbage that has been grown for centuries in Asia. Known for its spoon-shaped leaves that are dark green on top with a crunchy white stem, pak choi is a staple ingredient in Asian cuisine. There are different varieties, including baby pak choi, which is smaller and tenderer.

Pak choi has a crisp, refreshing texture in the stems and tender, mildly sweet leafy tops. Its flavor is delicate, making it a versatile addition to stir-fries, soups, or salads. When cooked, it retains a pleasant crunch and mildly nutty taste that can complement a range of dishes.

Nutritionally, pak choi is an excellent source of vitamins A, C, and K, as well as folate and calcium. It's also extremely low in calories—only about 13 calories per 100 grams—and is hydrating due to its high water content.

Nutrition Highlights

13

Calories

per 100g

4468 IU

Vitamin A

89% DV per 100g

45mg

Vitamin C

75% DV per 100g

105mg

Calcium

per 100g

66mcg

Folate

16% DV per 100g

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Pak Chois

💪

Boosts Bone Health

Pak choi is rich in vitamin K and calcium, both of which are essential for maintaining strong and healthy bones. Vitamin K enhances calcium absorption and prevents bone density loss.

• Rich in Vitamin K
• Rich in Calcium

🛡️

Supports Immune Function

Thanks to its vitamin C content, pak choi supports your immune system by promoting collagen production and acting as a powerful antioxidant to fight free radicals.

• Rich in Vitamin C
• Rich in Beta-carotene

👁️

Improves Eye Health

Pak choi's high levels of vitamin A, including beta-carotene, help maintain healthy vision and reduce the risk of eye-related conditions such as macular degeneration.

• Rich in Vitamin A
• Rich in Beta-carotene

🌿

Aids Hydration and Digestion

With a high water content and dietary fiber, pak choi supports healthy digestion and helps you stay hydrated, making it an excellent choice for a well-functioning gut.

• Rich in Fiber
• Rich in Water

Diet Compatibility

Is Pak Choi suitable for your diet? Here's what you need to know:

✓ Vegan: Naturally plant-based and versatile for vegan dishes

✓ Keto: Low in carbs, excellent for keto meals

✓ Gluten-Free: Naturally does not contain gluten

✓ Paleo: A whole and unprocessed vegetable

✓ Low-Carb: Contains only 1.2g carbs per 100g

🍽️ How to Enjoy Pak Chois

Breakfast

Add pak choi to a breakfast stir-fry with eggs and mushrooms

Tip: Chop finely to mix easily with other ingredients

Lunch

Use pak choi as a salad ingredient with sesame dressing

Tip: Combine with shredded carrots and radishes for crunch

Dinner

Sauté pak choi with garlic, ginger, and soy sauce as a side dish

Tip: Cook stems first to ensure uniform texture

Snack

Blend pak choi into a green smoothie with pineapple and ginger

Tip: Remove any tough stems for a smoother texture

✅ The Bottom Line

Pak choi is a nutrient-dense, low-calorie vegetable ideal for incorporating into a balanced diet. It offers a strong supply of vitamins A, C, and K, along with calcium and antioxidants that support bone health, immunity, and digestion.

Enjoy pak choi cooked or raw in a variety of meals, from breakfast stir-fries to dinner sides. Its mild flavor makes it adaptable and easy to pair with other ingredients, whether you're exploring new cuisines or sticking to simple, nutritious recipes.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance