What is the nutritional value of choy sum?

November 24, 2025 •

2 min read

According to nutritional data, just 100 grams of raw choy sum can provide over 130% of the daily recommended value for Vitamin A. This low-calorie, leafy green, also known as Chinese flowering cabbage, is a nutrient powerhouse packed with essential vitamins, minerals, and antioxidants.

Quick Summary

This guide details the full nutritional breakdown of choy sum, a leafy green vegetable. It covers its rich vitamin and mineral content, including its excellent source of Vitamin K, Vitamin A, and folate, and explores its various health benefits.

Key Points

Rich in Vitamins A, C, and K: Choy sum is an excellent source of these essential vitamins, supporting vision, immune function, and bone health.
Source of Folate and B-Vitamins: It provides a good amount of folate, crucial for cellular health, and Vitamin B6, which supports metabolism.
Contains Key Minerals: Choy sum is a valuable source of calcium, iron, and potassium, important for bone strength, oxygen transport, and fluid balance.
Low in Oxalic Acid: This allows for better absorption of its minerals, such as calcium and iron, compared to other greens like spinach.
Low-Calorie and High in Fiber: With approximately 30 calories per 100g, it is a low-calorie vegetable that is high in dietary fiber, aiding digestion.
Versatile Culinary Ingredient: Its mild, sweet flavor and tender texture make it suitable for stir-frying, blanching, soups, and salads.

Nutritional Profile of Choy Sum

Choy sum, also known as yu choy or Chinese flowering cabbage, is an Asian green with a mild flavor and notable nutritional value. It is a good source of vitamins, including Vitamin K (over 300% DV per 100g), Vitamin A (as beta-carotene), Vitamin C, folate (Vitamin B9), and Vitamin B6. It also provides minerals like calcium (around 10% DV per serving), iron, potassium, and phosphorus. Choy sum's lower oxalic acid content may enhance mineral absorption.

Health Benefits of Incorporating Choy Sum

Consuming choy sum offers various health advantages. Its high levels of Vitamin K and calcium support bone health. Vitamins A and C contribute to immune support. Fiber aids digestion, and antioxidants help protect against cellular damage.

Choy Sum vs. Other Leafy Greens: A Comparison

Here's a comparison highlighting choy sum's characteristics against similar greens. More information is available on {Link: Facebook https://www.facebook.com/groups/inspiringgardening/posts/3249508732022450/}.


Feature	Choy Sum	Bok Choy	Gai Lan (Chinese Broccoli)
Flavor Profile	Mild, slightly sweet, gentle mustard hint.	Mild and delicate.	Stronger, more bitter.
Stalks	Thin, tender, green.	Wide, thick, white.	Thinner, longer, tender.
Leaves	Dark green, flat, slightly serrated.	Dark green, ruffled texture.	Dark green, relatively small.
Flowers	Small, edible yellow.	No edible flowers typically.	Small, edible yellow.
Vitamin K Content	Exceptionally high.	High.	High.

How to Incorporate Choy Sum into Your Diet

Choy sum is easy to add to various dishes.

Stir-frying: A common method with garlic, ginger, and sauce.
Blanching: Quickly cooking and topping with a savory sauce.
Adding to Soups/Noodles: Include towards the end of cooking for a nutrient boost.
Raw in Salads: Young, tender choy sum adds crunch and mild flavor to salads.

Conclusion

Choy sum offers substantial nutritional value for a low-calorie green. Its high levels of vitamins A, C, and K, along with minerals like calcium and iron, make it a beneficial dietary addition. The low oxalic acid content enhances mineral absorption compared to some other greens. Choy sum is easily incorporated into meals through stir-frying, blanching, or adding to soups.

Frequently Asked Questions

While both are Chinese cabbages, choy sum has thin, green stems and dark leaves, whereas bok choy features thicker, white stalks and ruffled, dark green leaves. Choy sum also has edible yellow flowers.

Yes, choy sum is part of the Brassica genus, also known as the mustard family, which includes other cabbages, broccoli, and kale. Its Cantonese name translates to 'heart of the vegetable'.

Yes, the small yellow flowers on choy sum are edible. They have a mild, peppery flavor and indicate a mature plant, which might have slightly more fibrous stems.

To keep choy sum fresh, store it loosely wrapped in a bag in the refrigerator's crisper drawer. It will typically stay fresh for up to one week.

Yes, choy sum is excellent for bone health. It is a rich source of Vitamin K and calcium, two nutrients that are vital for maintaining strong bones and supporting blood clotting.

Quick cooking methods are best to preserve its delicate texture and nutrients. Popular methods include stir-frying, blanching, or adding it to soups.

Yes, very young and tender choy sum can be eaten raw in salads. However, older plants can develop a more fibrous texture and are better suited for cooking.