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Bok Choy Nutrition Facts: Is Bok Choy Good for You?
Yes, based on its nutritional profile, bok choy is a beneficial addition to a balanced diet. It is very low in calories, fat, and sugar while being high in several essential vitamins. A 100-gram serving of raw bok choy provides 50% of the Daily Value for vitamin C and is also high in vitamins A and K. The overall benefit of any single food depends on your total diet and portion sizes.
Per 100 g · Cabbage, chinese (pak-choi), raw
What stands out in bok choy
- High in key vitamins. A 100-gram serving of raw bok choy provides 50% of the Daily Value for vitamin C, 38% for vitamin K, and 25% for vitamin A.
- Very low in calories. Bok choy contains only 13 calories per 100 grams. A full cup of shredded bok choy has just 9 calories.
- Good source of B vitamins. This vegetable is a good source of folate, with 16% of the Daily Value per 100 grams, and vitamin B6, with 11% of the Daily Value.
- Contains minerals. A 100-gram portion of raw bok choy supplies several minerals, including calcium (8% DV), manganese (7% DV), and potassium (5% DV).
What to keep in mind
- Raw bok choy is naturally low in sodium, with 65 mg per 100 grams. Keep in mind that adding sauces, oils, or salt during cooking will change the final nutritional values of your dish.
Bok Choy nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 13 kcal | – |
| Protein | 1.5 g | 3% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.1 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 2.2 g | 1% |
| Dietary fiber | 1 g | 4% |
| Total sugars | 1.2 g | – |
| Water | 95.3 g | – |
| Sodium | 65 mg | 3% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 252 mg | 5% |
| Calcium | 105 mg | 8% |
| Iron | 0.8 mg | 4% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 37 mg | 3% |
| Zinc | 0.19 mg | 2% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.16 mg | 7% |
| Selenium | 0.5 mcg | 1% |
| Vitamin A (RAE) | 223 mcg | 25% |
| Vitamin C | 45 mg | 50% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.09 mg | 1% |
| Vitamin K | 45.5 mcg | 38% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.19 mg | 11% |
| Folate (DFE) | 66 mcg | 16% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 6.4 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Bok Choy by portion
The nutrition values depend on the amount you eat. One leaf of bok choy has about 2 calories and minimal carbohydrates. A portion of 1 cup, shredded, contains 9 calories, 1 gram of protein, and 0.7 grams of fiber. A whole head of bok choy, which weighs about 840 grams, provides 109 calories, over 12 grams of protein, and 8 grams of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, shredded | 70 g | 9 | 1 g | 1.5 g | 0.7 g | 0.1 g |
| 1 head | 840 g | 109 | 12.6 g | 18.5 g | 8.4 g | 1.7 g |
| 1 leaf | 14 g | 2 | 0.2 g | 0.3 g | 0.1 g | 0 g |
How bok choy compares with other vegetables
Compared to 37 other vegetables on this site, raw bok choy is one of the lowest in calories and carbohydrates. Its low calorie and high water content are similar to vegetables like celery, cucumber, and zucchini. However, bok choy ranks higher than many other vegetables for certain nutrients. It places 6th for its calcium content and 6th for vitamin C. It also ranks in the top 10 for its amount of sodium (7th), vitamin A (9th), folate (9th), and vitamin K (10th).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Bok Choy | 13 | 1.5 g | 2.2 g | 1 g | 0.2 g |
| Celery | 14 | 0.69 g | 3 g | 1.6 g | 0.17 g |
| Cucumber | 15 | 0.65 g | 3.6 g | 0.5 g | 0.11 g |
| Radish | 16 | 0.68 g | 3.4 g | 1.6 g | 0.1 g |
| Zucchini | 17 | 1.2 g | 3.1 g | 1 g | 0.32 g |
Quick answers
How many calories are in a cup of bok choy?
One cup of shredded, raw bok choy contains 9 calories.
How many carbs are in bok choy?
A 100-gram serving of raw bok choy has 2.2 grams of carbohydrates, which includes 1 gram of dietary fiber and 1.2 grams of total sugars. A shredded cup has 1.5 grams of carbs.
Is bok choy a good source of protein?
Bok choy contains some protein, with 1.5 grams per 100-gram serving. This amount provides 3% of the Daily Value.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how bok choy fits your situation.
Last updated October 21, 2026