How Many Calories in Bok Choy? Nutrition Facts & Macros

Raw bok choy contains only 13 calories per 100 g — one of the lowest-calorie vegetables. A cup of shredded bok choy (70 g) has just 9 calories. A whole medium head (300 g) has only 39 calories. Most calories come from carbohydrates (2.18 g) and protein (1.5 g), with negligible fat (0.2 g).

Extremely healthy. Bok choy provides 45 mg of vitamin C (50% DV), 66 mcg of folate, 252 mg of potassium, and 19 mg of magnesium per 100 g — all for just 13 calories. It also contains manganese (0.159 mg) and phosphorus (37 mg). It is virtually fat-free with zero cholesterol.

Bok choy has only 2.18 g of total carbohydrates per 100 g, with 1.0 g of fiber. That leaves just 1.18 g of net carbs per 100 g — one of the lowest among all vegetables. A cup (70 g) has only 0.8 g of net carbs.

Bok choy is one of the absolute best foods for weight loss. At just 13 kcal per 100 g with 95% water content, you can eat enormous quantities with virtually zero calorie impact. A full cup (70 g) has only 9 calories, and an entire head (300 g) is just 39 calories. Excellent source of vitamins and minerals per calorie.

Both are outstanding, but they differ. Bok choy has fewer calories (13 vs 23 kcal), more vitamin C (45 mg vs 28.1 mg), and more folate (66 mcg vs 194 mcg — spinach wins on folate). Spinach has more protein (2.86 g vs 1.5 g), more iron (2.71 mg vs 0.8 mg), and more potassium (558 mg vs 252 mg). Ideally, eat both regularly for complementary nutrients.

Extremely keto-friendly. Bok choy has only 1.18 g of net carbs per 100 g (2.18 g total carbs minus 1.0 g fiber). A cup (70 g) has just 0.8 g of net carbs. Even an entire head (300 g) has only 3.5 g of net carbs. One of the lowest-carb vegetables available — perfect for ketogenic diets.