What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 cup shredded, raw (70 g)
Sugars0.8 g1%
Fibre0.7 g1%
Other carbs0 g0%
Protein1.1 g2%
Other67.4 g96%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Bok Choy is a vegetable used for lowers systolic blood pressure (cruciferous rct). NutriDex grades the human evidence as Moderate. Bok choy is a low-oxalate Brassica whose signature bioactives are glucosinolates (glucoraphanin/gluconasturtiin) that convert to isothiocyanates such as sulforaphane, plus carotenoids and vitamin K. The strongest human evidence is at the cruciferous-vegetable class level: meta-analyses link higher intake with modestly lower cardiovascular disease and colorectal cancer risk, and recent randomized crossover trials (VESSEL) show short-term reductions in systolic blood pressure and improved glycemic markers versus root vegetables. Direct RCTs on bok choy itself are scarce, so benefits are best read as extrapolated from the cruciferous family and leafy-green nutrients.
Purported Benefits
✓Lowers systolic blood pressure (cruciferous RCT)
✓Associated with reduced cardiovascular disease risk
✓Linked to lower colorectal cancer risk
✓Improves short-term glycemic control vs root vegetables
✓Leafy-green nutrients tied to slower cognitive decline
Dosing & Compounds
Typical Dose
Standard serving: 1 cup shredded, raw (70 g). Eat whole (with skin where edible); favour whole fruit over juice.
Goitrogenic glucosinolates in large raw quantities may affect thyroid in iodine-deficient individuals (a rare case report linked massive raw bok choy intake to hypothyroid myxedema coma). Vitamin K content can interfere with warfarin dosing — keep intake consistent. Generally low in oxalate and well tolerated; cooking reduces goitrogen and raffinose-type FODMAP load. Educational only — always check with your doctor or pharmacist before combining Bok Choy with any medicine.
Bok Choy is most often taken for Lowers systolic blood pressure (cruciferous RCT), Associated with reduced cardiovascular disease risk, Linked to lower colorectal cancer risk, Improves short-term glycemic control vs root vegetables. A featherweight Asian cabbage that delivers cruciferous glucosinolates plus bioavailable calcium, vitamin K, and beta-carotene.
Does Bok Choy work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Bok choy is a low-oxalate Brassica whose signature bioactives are glucosinolates (glucoraphanin/gluconasturtiin) that convert to isothiocyanates such as sulforaphane, plus carotenoids and vitamin K. The strongest human evidence is at the cruciferous-vegetable class level: meta-analyses link higher intake with modestly lower cardiovascular disease and colorectal cancer risk, and recent randomized crossover trials (VESSEL) show short-term reductions in systolic blood pressure and improved glycemic markers versus root vegetables. Direct RCTs on bok choy itself are scarce, so benefits are best read as extrapolated from the cruciferous family and leafy-green nutrients.
What is the typical dose of Bok Choy?
Standard serving: 1 cup shredded, raw (70 g). Eat whole (with skin where edible); favour whole fruit over juice.
Is Bok Choy safe? Any cautions or side effects?
Goitrogenic glucosinolates in large raw quantities may affect thyroid in iodine-deficient individuals (a rare case report linked massive raw bok choy intake to hypothyroid myxedema coma). Vitamin K content can interfere with warfarin dosing — keep intake consistent. Generally low in oxalate and well tolerated; cooking reduces goitrogen and raffinose-type FODMAP load.
How many studies support Bok Choy?
NutriDex cites 8 sources for Bok Choy, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Bok Choy: Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/bok-choy
BibTeX
@misc{nutridex_bok_choy,
author = {Peh, Daryl},
title = {Bok Choy: Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/bok-choy},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.