Calories in Bok Choy: Nutrition Facts & Serving Sizes
Per 1 cup shredded (70g)
Per 100g
Source: Web research, March 2026.
Bok choy is a Chinese cabbage variety with crisp white stalks and dark leafy greens. It is one of the lowest calorie vegetables available, with just 13 calories per 100g and only 9 calories in a shredded cup (70g). Despite the minimal calorie count, bok choy is loaded with micronutrients: 223mcg of vitamin A, 45mg of vitamin C, 105mg of calcium, 45.5mcg of vitamin K, and 66mcg of folate per 100g. It provides 1.5g of protein per 100g, which is impressive for a leafy green. With only 2.2g carbs and 1g of fiber per 100g, the net carb count is extremely low. A full head of bok choy (840g) contains just 109 calories while delivering 12.6g of protein and 8.4g of fiber, making it a powerful high-volume, low-calorie food for anyone cutting.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup shredded (70g) | 9.1 | 1.1g | 1.5g | 0.1g | 0.7g |
| 1 head (840g) | 109.2 | 12.6g | 18.5g | 1.7g | 8.4g |
| 100g | 13 | 1.5g | 2.2g | 0.2g | 1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 13 | 1% |
| Protein | 1.5g | 3% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 2.2g | 1% |
| Dietary Fiber | 1g | 4% |
| Sugars | 1.2g | 2% |
| Sodium | 65mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 105mg | 8% |
| Iron | 0.8mg | 4% |
| Potassium | 252mg | 5% |
| Vitamin A | 223mcg | 25% |
| Vitamin C | 45mg | 50% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 19mg | 5% |
| Phosphorus | 37mg | 3% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.5mcg | 1% |
| Folate | 66mcg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Bok Choy
Bok choy punches well above its weight nutritionally for the calorie cost. At just 13 calories per 100g, it is essentially a free food in terms of calorie budgeting, which makes it incredibly useful for anyone trying to eat high-volume meals while cutting.
Vitamin C at 45mg per 100g supports immune function and plays a key role in collagen synthesis, which is directly relevant for joint health and connective tissue recovery from training. Vitamin A at 223mcg per 100g supports immune function, skin health, and vision.
Calcium at 105mg per 100g makes bok choy a meaningful non-dairy calcium source. This is useful for anyone avoiding or limiting dairy. Potassium at 252mg per 100g supports muscle contraction, nerve function, and helps counteract the blood pressure effects of sodium.
Folate at 66mcg per 100g supports cell division and DNA synthesis, making it important during periods of high training load when tissue repair is accelerated. Vitamin K at 45.5mcg contributes to bone metabolism.
For meal prep, bok choy holds up well stir-fried or sauteed and can add significant volume to chicken and rice bowls, noodle dishes, or egg scrambles without adding meaningful calories.
Dietary Considerations
Bok choy is fully vegan, gluten-free, and dairy-free. It is ideal for weight loss and low-calorie diets due to its extremely low calorie density of 13 calories per 100g. It is one of the most keto-friendly vegetables available with only 2.2g carbs per 100g and minimal sugar. Bok choy is also a good source of calcium for those avoiding dairy. It has no cholesterol and almost no fat. The sodium content of 65mg per 100g is naturally occurring and modest. It is suitable for virtually every dietary approach.
Daily Intake (100g)
100g of bok choy provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in bok choy?
Bok choy has 13 calories per 100g. One cup shredded (70g) contains about 9 calories, and a full head (840g) contains approximately 109 calories.
Is bok choy good for weight loss?
Bok choy is excellent for weight loss. At only 13 calories per 100g, it is one of the lowest calorie vegetables you can eat. It adds high volume to meals, keeping you full without impacting your calorie budget significantly.
How much protein in bok choy?
Bok choy contains 1.5g of protein per 100g. A full head (840g) provides about 12.6g of protein, which is surprisingly high for a leafy green vegetable.
Is bok choy keto-friendly?
Yes, bok choy is very keto-friendly. With only 2.2g of carbs and 1g of fiber per 100g, it has a net carb count of 1.2g per 100g. You can eat large amounts without impacting ketosis.
What vitamins are in bok choy?
Bok choy is rich in vitamin C (45mg per 100g), vitamin A (223mcg), vitamin K (45.5mcg), and folate (66mcg). It also provides calcium at 105mg per 100g, making it one of the more micronutrient-dense leafy greens.
How does bok choy compare to kale in calories?
Bok choy has 13 calories per 100g while kale has approximately 35 calories per 100g. Bok choy is significantly lower in calories, though kale is higher in fiber and certain micronutrients. Both are excellent options for low-calorie eating.
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