scored 94/100
Bok choy is a leafy Asian cruciferous vegetable rich in vitamins K and C, calcium, and glucosinolates that support bone health and detoxification pathways.
1.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Bok choy (Brassica rapa subspecies chinensis) originated in China and has been cultivated for over 6,000 years. This cruciferous vegetable is nutritionally dense, providing high levels of vitamin K (essential for bone mineralization and vascular health), vitamin C (immune support and collagen synthesis), and calcium in a bioavailable form. The white stalks and dark green leaves contain glucosinolates—sulfur compounds that convert to isothiocyanates during digestion, activating phase II detoxification enzymes in the liver. Bok choy also contains lutein and zeaxanthin, carotenoids protective against age-related macular degeneration. Unlike some cruciferous vegetables, bok choy has a mild flavor and tender texture, making it accessible for regular consumption. Its low calorie density (13 kcal per 100g) combined with high micronutrient concentration makes it an ideal longevity food for supporting bone density, cardiovascular health, and cellular defense mechanisms. The vegetable's bioactive compounds have demonstrated anti-inflammatory and potential anti-cancer properties in cell and animal studies, though human clinical evidence remains limited.
High vitamin K content activates osteocalcin, a protein essential for binding calcium to the bone matrix, improving mineralization and bone density
Glucosinolates are metabolized to isothiocyanates, which upregulate phase II detoxification enzymes (glutathione S-transferases) that neutralize carcinogens and xenobiotics
Vitamin K activates matrix Gla protein, which prevents arterial calcification; also contains polyphenols with anti-inflammatory effects on endothelial cells
Lutein and zeaxanthin accumulate in the retinal macula, filtering harmful blue light and reducing oxidative stress in photoreceptor cells
Vitamin C and polyphenols provide antioxidant and anti-inflammatory effects; supports natural killer cell function
Bok choy can be consumed at any meal without time-dependent nutrient interactions. Morning consumption supports vitamin K intake for bone health; inclusion in evening meals aids phase II detoxification during sleep when liver regeneration is active.
Breaks a fast
Individuals taking warfarin should maintain consistent vitamin K intake; sudden increases in bok choy consumption may affect coagulation. Those with thyroid conditions should not rely on bok choy as a primary vegetable (goitrogens present when raw in large quantities), but normal cooked consumption is safe.
Per 100 g of the default form. Bars show how much higher or lower bok choy is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Bok Choy is classified as a vegetable. Bok choy is a leafy Asian cruciferous vegetable rich in vitamins K and C, calcium, and glucosinolates that support bone health and detoxification pathways.
Bok Choy scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin K, Vitamin A. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 0.9 g of fiber (~3% of the 28 g daily value).
In a 85 g serving, bok choy is highest in Vitamin C (~43% DV), Vitamin K (~32% DV), Vitamin A (~21% DV), Folate (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1 g of net carbs (1.9 g total minus 0.9 g fiber).
Best any time of day. Bok choy can be consumed at any meal without time-dependent nutrient interactions. Morning consumption supports vitamin K intake for bone health; inclusion in evening meals aids phase II detoxification during sleep when liver regeneration is active.
A typical serving is around 85 g (~11 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating bok choy alongside several other vegetable sources.
Bok Choy pairs nicely with: Pair with healthy fats (olive oil, sesame oil, avocado) because fat-soluble vitamin K requires dietary lipids for absorption and bioavailability; Combine with garlic or onions because allicin compounds enhance the bioavailability of glucosinolate metabolites and provide synergistic antimicrobial benefits; Serve with citrus (lemon, lime) or tomatoes because vitamin C enhances non-heme iron absorption from bok choy's plant-based iron sources; Pair with fermented foods (miso, tempeh, kimchi) because beneficial bacteria may enhance the conversion of glucosinolates to active isothiocyanates in the gut.
Encyclopedia entries that supply the same signature nutrients bok choy contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients bok choycontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.