Bok Choy: Calories, Nutrition Facts, and Health Benefits (2026)

Bok choy is low in calories, with only 9 calories per 1 cup shredded (70 g). It contains 1.1 g of protein, 0.7 g of fiber, and 31.5 mg of vitamin C, providing 35% of the daily value. This vegetable is also rich in potassium, offering 176 mg per serving.

This page provides a comprehensive overview of bok choy's nutritional profile, health benefits, and how it fits into various dietary goals. It includes detailed nutrition facts per serving and comparisons with other vegetables.

Bok Choy Nutrition Facts (Per Serving and Per 100 g)

The nutrition facts table below outlines the key nutrients found in bok choy per 1 cup shredded (70 g) and per 100 g serving.

Values are for 1 cup shredded (70 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	9	13	0%
Protein	1.1 g	1.5 g	2%
Carbohydrates	1.5 g	2.2 g	1%
Fiber	0.7 g	1.0 g	3%
Sugar	0.8 g	1.2 g	-
Fat	0.1 g	0.2 g	0%
Vitamin C	31.5 mg	45.0 mg	35%
Potassium	176 mg	252 mg	4%
Vitamin A	156 mcg	223 mcg	17%
Folate	46 mcg	66 mcg	12%

About 53% of bok choy calories come from carbohydrates, 36% from protein and 11% from fat.

Bok Choy by Health Goal

The by-goal ratings assess bok choy's suitability for different dietary objectives, highlighting its benefits for weight loss, blood sugar management, and overall health.

Goal	Rating	Why
Weight loss	Excellent	9 calories per serving with 0.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Provides 31.5 mg vitamin C (35% DV)
Digestion	Fair	0.7 g fiber per serving supports regularity
Heart health	Good	Potassium (176 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.1 g); best as a vitamin-rich choice, not a protein source

Bok Choy and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Bok Choy has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Bok Choy Compares to Other Vegetables

The comparison table illustrates how bok choy stacks up against other common vegetables in terms of calories, vitamins, and other nutrients.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Bok Choy	13	1.2	1.0	45.0
Cabbage	25	3.2	2.5	36.6
Kale	49	2.3	3.6	120.0
Spinach	23	0.4	2.2	28.1

Bok Choy Myths, Checked

Bok choy is only good cooked , False. Tender bok choy is great raw in salads and slaws.

Bok choy has little nutrition , False. One cup has vitamin A, vitamin C and very few calories.

How to Track Bok Choy

Vegetable portions and cooking method both change the numbers, so the same bok choy can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log bok choy accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of bok choy?

One cup of shredded bok choy contains 9 calories, making it a very low-calorie food option suitable for various diets.

Is bok choy good for weight loss?

Bok choy can be beneficial for weight loss due to its low calorie content and high fiber, which may help promote satiety.

Can people with diabetes eat bok choy?

Yes, people with diabetes can eat bok choy, as it has a low glycemic index of about 15 and a glycemic load of about 1.

How much vitamin C is in bok choy?

Bok choy contains 31.5 mg of vitamin C per 1 cup, which accounts for 35% of the daily value, making it a good source of this essential vitamin.

Is bok choy high in sugar?

Bok choy is low in sugar, with only 0.8 g per 1 cup serving, which is beneficial for those monitoring their sugar intake.

How do you cook bok choy?

Bok choy can be cooked by steaming, stir-frying, or sautéing, which helps retain its nutrients while enhancing its flavor.

Key Takeaways

• Bok choy has only 9 calories per cup shredded.
• It provides 1.1 g of protein and 0.7 g of fiber.
• Bok choy contains 31.5 mg of vitamin C, 35% of the daily value.
• It is low in sugar, with just 0.8 g per serving.
• Bok choy has a glycemic index of about 15.
• It is rich in potassium, offering 176 mg per cup.