Bok Choy: Nutrition, Benefits, Risks, And How To Eat It - Healthline

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Evidence BasedBok Choy: Nutrition, Benefits, and Ways to Cook It

Medically reviewed by Katherine Marengo LDN, R.D. — Written by Lauren Panoff, MPH, RD — Updated on April 22, 2025

Nutrition
Anti-cancer properties
Bone health
Heart health
How to cook it
Takeaway

Raw or cooked, bok choy contains vitamins, minerals, antioxidants, and fiber. It has various health benefits, including potentially helping reduce cholesterol levels and promoting strong bones.

Bok choy is a variety of Chinese white cabbage that falls into the cruciferous vegetable category along with kale, Brussels sprouts, and broccoli. Also called pak choi, it’s part of the Brassica genus of plants and is native to China.

Bok choy is consumed worldwide and is often stir-fried.

This article discusses the health benefits and potential downsides to eating bok choy, and suggests a few ways to incorporate it into your diet.

Bok choy is very nutritious

Similar to other leafy greens and cruciferous vegetables, bok choy is full of health-promoting nutrients, including a wide array of vitamins and minerals.

Bok choy is an especially good source of vitamins C and K. It also contains some fiber, a critical nutrient found only in plant foods. Fiber supports digestive health.

Bok choy is also rich in antioxidants, which are compounds that may protect your cells from oxidative damage that can possibly lead to inflammation and various chronic diseases. Vitamin C is one of the many antioxidants in bok choy.

May have anticancer properties

Scientists have studied the cruciferous vegetable family for its potential anticancer benefits. These effects appear to come from their sulfur-containing compounds, called glucosinolates, and their breakdown products, called isothiocyanates.

Additionally, bok choy is a rich source of the mineral selenium, which may also have anticancer benefits.

May support bone health

A number of minerals in bok choy work to maintain bone health. These include calcium, phosphorus, zinc, magnesium, and vitamin K.

Zinc and iron play a role in collagen synthesis. Collagen is a type of protein that forms a matrix in your joints and skeletal system, helping maintain bone structure and strength.

Studies have found that reduced levels of these minerals are associated with collagen reduction and an increased risk of osteoporosis, a disease in which bones soften and become prone to fracture.

May promote heart health

Bok choy contains the minerals potassium, magnesium, and calcium, which work to help naturally regulate your blood pressure.

Having unmanaged high blood pressure may be a risk factor for developing heart disease.

Bok choy is also a good source of folate and vitamin B6. Studies have found these may prevent the buildup of homocysteine. This compound can damage blood vessels and increase the risk of heart disease and stroke if it accumulates.

How to incorporate it into your diet

People often cook bok choy in stir-fries and soups, particularly in Asian cuisine.

You can consume all parts of the bok choy plant, including its white stems and green leaves.

Here are some ideas for how to prepare and eat bok choy:

Chop it and sauté it with olive oil, garlic, and ginger as a side dish or to top a grain like rice or quinoa.
Dice it and add it to an Asian-inspired soup recipe.
Shred it and toss with other vegetables to make a raw salad.
Chop it and cook in a pan with bell peppers, carrots, broccoli, and water chestnuts to make a stir-fry.
Slice lengthwise, drizzle with olive oil and salt, and roast in the oven.
Use in place of lettuce or other leafy greens on a sandwich.
Dice it finely and add it to fried rice.

The takeaway

Bok choy offers a wide variety of vitamins and minerals, as well antioxidants and fiber that are good for your health. In fact, bok choy may be beneficial for heart health, bone health, and thyroid function. It may even have anticancer properties.

Boy choy is also high in vitamin K, so be mindful of this if you are take blood thinning medications. Talk to your healthcare provider for guidance.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Orouji N, et al. (2023). Glucosinolates in cancer prevention and treatment: experimental and clinical evidence.https://pubmed.ncbi.nlm.nih.gov/37921869/
Selenium. (2024).https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
Wang Q, et al. (2024). Dietary isothiocyanates and anticancer agents: exploring synergism for improved cancer management.https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1386083/full
Yuan S, et al. (2021). Homocysteine, B vitamins, and cardiovascular disease: a Mendelian randomization study.https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-01977-8

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Katherine Marengo LDN, R.D. — Written by Lauren Panoff, MPH, RD — Updated on April 22, 2025

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Nutrition

Nutrition

Bok choy is very nutritious

May have anticancer properties

May support bone health

May promote heart health

How to incorporate it into your diet

Here are some ideas for how to prepare and eat bok choy:

The takeaway

How we reviewed this article:

Evidence Based

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