How many calories are in bok choy?

Raw bok choy is 13 calories per 100g, which makes it one of the lightest things in the vegetable aisle. A cup shredded at 70g is 9 calories, a leaf is 2, and a whole 840g head is 109. Romaine lettuce is 17 calories per 100g by comparison.

Is bok choy keto-friendly?

Yes. Net carbs are 1.2g per 100g, so a full head costs about 10g and a stir fry portion costs under 1g. It holds up to high heat better than spinach, which is what makes it the more practical keto green.

How much calcium is in bok choy?

105mg per 100g, a little above spinach's 99mg, and the absorbable share is much higher because bok choy is low in oxalate where spinach is not. Kale is higher again at 254mg per 100g if calcium is the whole point.

What vitamins are in bok choy?

45mg of vitamin C per 100g, ahead of cabbage's 40.3mg, and 223mcg of vitamin A, roughly half of spinach's 469mcg. All of that arrives for 13 calories, which is the argument for eating it in volume.

Bok choy vs spinach: which is better?

Spinach is denser in most things: 23 calories per 100g against 13, 3g of protein per 100g against 1.5g, and 2.7mg of iron against 0.8mg. Bok choy wins where it counts for calcium, because spinach's oxalate locks most of its 99mg away.

Do you eat the stems of bok choy?

Yes, and they are the better half in a stir fry. The white stems stay crisp and take about two minutes longer than the leaves, so slice them off and give them a head start, then throw the greens in at the end.

Is baby bok choy different from regular bok choy?

It is the same plant picked young, so the nutrition per 100g is the same 13 calories with the same 105mg of calcium. What changes is the cooking: baby heads halve and sear whole in four or five minutes, where a full 840g head wants separating first.

Why is bok choy salty on the label?

65mg of sodium per 100g is high for a raw vegetable, several times what cabbage or lettuce carry, and it comes from the plant rather than from processing. On a cup it is 46mg, which is nothing next to what the soy sauce in the pan adds.

How long does bok choy keep?

Three to five days in the crisper, unwashed and loosely wrapped. The leaves wilt long before the stems do, and a limp head revives for an hour in cold water. Once the stem bases go brown and slimy the whole head is finished.

All Foods

Calories in Bok Choy

USDA Verified · FDC 170390 · Sep 2026

9 calories

per 1 cup shredded (70g)

1.5g

Protein

2.2g

Carbs

0.2g

Fat

Fiber

Per 100g raw

Log Bok Choy in one photo

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