Nutrition facts · Vegetables
Calories in Bok choy
Raw bok choy has 13 calories per 100 g, and 1 cup shredded (70 g) has 9 calories. Most of those calories come from carbohydrates (2.2 g per 100 g), with protein close behind at 1.5 g and almost no fat at 0.2 g.
Calories come from: Carbs 53% · Fat 11% · Protein 36%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 13 kcal | 1.5 g | 2.2 g | 0.2 g |
| 1 cup, shredded | 70 g | 9 kcal | 1.1 g | 1.5 g | 0.1 g |
| 1 leaf | 14 g | 2 kcal | 0.2 g | 0.3 g | 0 g |
| 1 head | 840 g | 109 kcal | 12.6 g | 18.3 g | 1.7 g |
Full nutrition (Per 100 g)
| Calories | 13 kcal |
|---|---|
| Protein | 1.5 g |
| Carbohydrates | 2.2 g |
| of which sugars | 1.2 g |
| Fiber | 1 g |
| Fat | 0.2 g |
| of which saturated | 0 g |
| Sodium | 65 mg |
What changes the calories
- Cooking makes bok choy wilt and lose water, so a cup of cooked bok choy holds much more vegetable by weight than a cup of raw.
- Oil used for stir-frying usually adds far more calories than the bok choy itself.
- Sauces such as oyster sauce, soy-based glazes or sesame dressings add their own calories, and some add sugar.
- Raw cups vary with how tightly the leaves are packed and how finely they are shredded.
Tips for logging it accurately
- Weigh bok choy raw before cooking and log that weight with the raw entry for the most accurate result.
- Log any cooking oil and sauce as separate items, since they usually make up most of the dish's calories.
- In BerryFit, snap a photo of your stir-fry and then adjust the portion and add the oil so the totals match what you actually used.
Log Bok choy in seconds
Snap a photo of your meal or search for Bok choy in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a whole head of bok choy?
A whole head of raw bok choy (840 g) has about 109 calories. Head sizes vary a lot, so weighing yours gives the best number.
How many calories are in one bok choy leaf?
One raw leaf (14 g) has about 2 calories, with 0.3 g of carbs and 0.2 g of protein.
Is bok choy low in carbs?
Yes. Raw bok choy has 2.2 g of carbs per 100 g, and 1 g of that is fiber. A shredded cup has 1.5 g of carbs.
How does bok choy compare to lettuce or celery?
They are very close. Bok choy has 13 calories per 100 g, compared with 14 for lettuce and 14 for celery.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Cabbage, chinese (pak-choi), raw, FDC ID 170390); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
