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Pak Choi (Brassica campestris var. pekinensis)

 Pak Choi - Vegetable

  • Space plants: 30 - 40 cm apart
  • Harvest in 6-11 weeks.
  • Compatible with (can grow beside): Dwarf (bush) beans, beets, celery, cucumber, onions, marigold, nasturtium, rhubarb, aromatic herbs (sage, dill, chamomile, coriander), lettuce, potatoes
  • Avoid growing close to: Climbing (pole) beans, tomato, peppers (chili, capsicum), eggplant (aubergine), strawberry, mustard
  • Similar to Chinese cabbage but the leaves are smoother and the stalks are longer and thicker. Grows quickly and will also go to seed quickly in hot weather. Best grown in cooler months.


Bok choy, also called Chinese cabbage or pakchoi, is a member of the Brassica cabbage family. As a dark, leafy, cruciferous vegetable, bokchoy is highly nutritious. It's packed with fiber, vitamins, minerals, and antioxidants, but is very low in calories and carbohydrates and has almost no fat. It's easy to prepare and makes a tasty addition to soups, stir-fries, and other Asian-influenced dishes.

Health and medicinal benefits

The following nutrition information for 1 cup (70g) of raw, shredded bokchoy:

  • Calories: 9.1
  • Fat: 0.1g
  • Sodium: 45.5mg
  • Carbohydrates: 1.5g
  • Fiber: 0.7g
  • Sugars: 0.8g
  • Protein: 1.1g


A cup of shredded raw bokchoy has just 1 gram of effective (net) carbohydrate, plus 0.7 grams fiber.As with most non-starchy vegetables, the glycemic index of bokchoy can't be determined by standard procedures, but eating bokchoy is assumed to have very little effect on blood sugar. For 1 cup of raw bokchoy, the glycemic load is 1. A glycemic load of less than 10 is considered to be low and should have little effect on blood glucose levels.2


Like most vegetables, bokchoy has a negligible amount of fat.


There is a small amount of protein in bokchoy, about 1 gram per 1 cup serving, so it is not a significant source of this macronutrient.

Vitamins and Minerals

Bok choy is an excellent source of vitamin Cvitamin K, vitamin A, and beta-carotene. It is a very good source of folate, calcium, and vitamin B6 as well.

Bok choy is a cruciferous, leafy green vegetable, so it's packed with nutritional compounds that may offer health-promoting properties.Fights Inflammation and Oxidative Stress. Like many fruits and vegetables, especially bright or dark-colored ones, bokchoy contains antioxidants, which help the body fight inflammation and cell damage.3 In particular, bokchoy and similar dark leafy greens, such as mustard greens, turnip greens, and Napa cabbage, are a good source of a flavonoid called quercetin.4

Reduces Heart Disease Risk

A review study published in 2016 found an association between consumption of leafy green vegetables, including cruciferous veggies, and a decreased risk of cardiovascular disease. Results showed an over 15% "reduced incidence of cardiovascular disease" in people who consumed more of these types of vegetables.5

Contains Cancer-Fighting Compounds

Cruciferous vegetables also have anti-cancer properties. Various studies suggest that eating more of these green veggies can help protect against several types of cancer, including prostate, lung, breast, and colorectal cancers. It is low in FODMAPs.People with irritable bowel syndrome (IBS) and Crohn's disease may find relief from symptoms (such as pain, diarrhea, and constipation) when they consume a diet low in a type of carbohydrates called fermentable oligo-, di-, mono-saccharides, and polyols, also known collectively as FODMAPs. Bok choy is permitted on a low-FODMAP diet.

Provides Non-Dairy Calcium

Calcium is an essential mineral for strong bones and teeth. If you can't or prefer not to consume dairy, it's important to find other dietary sources of calcium, and bokchoy fits the bill (along with other dark leafy greens, such as spinach).

If you are going to use Pak Choi to treat an existing health condition please consult with your healthcare provider first.