Is Choy Sum High in Iron? The Nutritional Facts Explained

December 3, 2025 •

4 min read

While some sources describe it as an iron-rich food, a 100-gram serving of choy sum actually contains a moderate amount, providing about 6–11% of the daily value. However, its iron is more bioavailable compared to spinach, making it a valuable addition to your diet for mineral intake.

Quick Summary

Choy sum provides a moderate level of non-heme iron, which is more readily absorbed by the body than the iron in spinach due to lower oxalic acid. Pairing this leafy green with vitamin C-rich foods can further enhance iron absorption and boost its nutritional benefits.

Key Points

Moderate Iron Source: Choy sum contains a moderate amount of non-heme iron, providing about 6–11% of the daily value per 100g serving.
Better Iron Absorption: Compared to spinach, choy sum's iron is more easily absorbed by the body due to its lower oxalic acid content.
Enhance with Vitamin C: Pairing choy sum with vitamin C-rich foods like citrus or bell peppers can significantly boost non-heme iron absorption.
Nutrient-Dense Green: This Asian green is a powerhouse of vitamins, including high levels of Vitamin A, C, and K, as well as folate and calcium.
Cooking Versatility: Choy sum can be prepared in various ways, including stir-frying, steaming, and adding to soups, making it easy to incorporate into meals.

Choy Sum's Actual Iron Content

Choy sum, or Chinese flowering cabbage, is a popular Asian green celebrated for its mild, sweet flavor and nutritional density. When evaluating its iron content, it is more accurately described as a good source rather than a high one. According to nutritional data, a 100-gram serving of raw choy sum contains between 1.1 and 1.7 milligrams of iron, which translates to roughly 6% to 11% of the daily value, depending on the specific source. The iron found in choy sum, like all plant-based iron, is non-heme iron. This form of iron is not as easily absorbed by the body as the heme iron found in animal products. However, choy sum offers a unique advantage when it comes to mineral uptake.

Choy Sum vs. Spinach: The Absorption Advantage

When comparing choy sum to other popular leafy greens like spinach, the story of iron isn't just about quantity, but also about bioavailability. While spinach often has a higher total iron content per 100 grams, it also contains higher levels of oxalic acid. Oxalic acid is a compound that binds to minerals like iron and calcium, inhibiting their absorption in the digestive tract. Choy sum, by contrast, has lower levels of oxalic acid, meaning that the iron and calcium it contains are more readily absorbed by your body. Therefore, the iron you get from a serving of choy sum is more efficiently utilized, giving it a practical nutritional edge.

Nutritional Comparison: Choy Sum vs. Other Greens

To illustrate the difference in iron content and absorption potential, here is a comparative table of 100-gram servings of three common greens.


Nutrient	Choy Sum (approximate)	Spinach (approximate)	Kale (approximate)
Iron Content	1.1 - 1.7 mg	2.1 - 2.7 mg	1.7 mg
Iron Absorption	Higher (lower oxalic acid)	Lower (higher oxalic acid)	Moderate
Vitamin C	High	High	High
Vitamin K	Very High	High	Very High

Maximizing Iron Absorption from Choy Sum

To get the most out of the non-heme iron in choy sum, it's crucial to pair it with foods rich in vitamin C. Vitamin C significantly enhances the body's absorption of plant-based iron. This is easily achieved by incorporating a few simple strategies into your meal preparation.

Add a squeeze of citrus: Drizzle lemon or lime juice over your steamed or stir-fried choy sum to boost iron absorption.
Incorporate bell peppers: Stir-fry choy sum with red or green bell peppers, which are excellent sources of vitamin C.
Serve with tomatoes: Add tomatoes to a choy sum soup or stir-fry. The vitamin C in the tomatoes will help your body absorb the iron from the greens.
Combine with meat or fish: Eating heme-iron sources like meat, fish, or poultry alongside non-heme iron sources like choy sum can help increase absorption.
Cook in a cast iron skillet: Cooking acidic foods in a cast iron pan can leach a small amount of iron into your food, increasing its overall iron content.

Other Key Nutritional Benefits of Choy Sum

Beyond its contribution of iron, choy sum is packed with a wide array of other essential nutrients. It is notably rich in vitamins A, C, and K. Vitamin A is crucial for a healthy immune system and vision, while vitamin C acts as a powerful antioxidant that protects cells from damage. Vitamin K is vital for blood clotting and bone health. Additionally, choy sum provides a good amount of folate, a B vitamin important for cell growth and DNA formation, as well as fiber to support digestive health. Its overall nutrient profile makes it a powerful and healthy addition to any meal.

How to Incorporate Choy Sum into Your Diet

Choy sum's mild, slightly sweet flavor makes it a versatile ingredient in many culinary applications. Here are some simple ways to prepare and enjoy this nutritious green:

Stir-frying: This is one of the most common and quick cooking methods for choy sum. Sauté with garlic and a dash of oil for a simple and delicious side dish.
Steaming: Steam the choy sum until tender-crisp to preserve its vibrant color and nutrients. Serve with a light sauce, such as oyster sauce.
Adding to soups: The tender leaves and stalks can be added to soups, noodle dishes, or hot pots. Add them towards the end of cooking to maintain their texture.
Blanching: Briefly blanch choy sum in boiling water before serving. This is a great way to prepare it for salads or as a quick, refreshing side.

Conclusion

While not exceptionally high in iron when compared to foods like lentils or red meat, choy sum is a valuable source of this essential mineral, offering a significant advantage in absorption over other greens like spinach. Its lower oxalic acid content, combined with its naturally high vitamin C levels, makes it a highly effective plant-based source of iron. Incorporating this delicious and nutritious vegetable into a balanced diet is an excellent way to support your body's iron needs and overall health. For further reading, explore how to pair different foods for maximum nutrient intake from resources like Healthline: How to Increase the Absorption of Iron from Foods.

Frequently Asked Questions

While spinach may contain a higher total amount of iron, choy sum’s iron is more bioavailable and thus better absorbed by the body. This is because choy sum has lower levels of oxalic acid, a compound that hinders mineral absorption, compared to spinach.

To maximize iron absorption, pair choy sum with foods high in vitamin C. Try adding lemon juice to your dish or cooking it with ingredients like bell peppers and tomatoes, as vitamin C helps your body process non-heme iron more efficiently.

Choy sum is an excellent source of several key nutrients. It is particularly high in vitamins A, C, and K, as well as folate, calcium, and fiber.

No, the iron in choy sum is non-heme iron, which is found in plant-based foods. The iron in meat is heme iron, which is absorbed more easily by the body.

While cooking methods can affect nutrient levels, brief cooking methods like stir-frying or steaming preserve more of the vitamins and minerals. The iron content itself is not significantly altered, but pairing it with vitamin C during cooking or serving is key for optimal absorption.

Oxalic acid is a compound found in many plants, especially spinach. It binds to minerals like iron and calcium in the digestive tract, forming compounds that the body cannot easily absorb. Choy sum contains less of this compound.

Yes, choy sum is a good choice for vegetarians and vegans. Although its iron is non-heme, its high vitamin C content and low oxalic acid make it a more efficient plant-based source of iron, especially when combined with other iron-rich foods.