1 cup (chopped) of Bok (70 g) has 9 calories. That works out to 13 calories per 100 g. It contains 1.5 g of carbs, 1 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 31.5 mg of Vitamin C covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Bok Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.2g

· 1% DV

Protein

1.5g

· 3% DV

Fat

0.2g

· 0% DV

Fiber

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 36% · Fat 11%

Bok Vitamins & Minerals

Vitamins

Vitamin C

45mg · 50% DV

Vitamin K

45µg · 38% DV

Folate

66µg · 17% DV

Vitamin A

120µg · 13% DV

Minerals

Calcium

105mg · 11% DV

Potassium ⭐

252mg · 7% DV

Iron

1mg · 6% DV

Magnesium

19mg · 5% DV

How Nutritious Is Bok?

Nutrient density

Very high

85/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

46/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Bok Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bok

To burn the 13 calories in 100 g:

🚶

3min

Walking (5 km/h)

🏃

1min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bok Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Bok Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bok Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Bok Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Bok

🥦vs🍅

Bok vs Tomato5 kcal fewer per 100 g

→🥦vs🥗

Bok vs Mixed Green Salad5 kcal fewer per 100 g

→🥦vs🫑

Bok vs Red Pepper18 kcal fewer per 100 g

→🥦vs🥄

Bok vs Boiled Beetroot31 kcal fewer per 100 g

→

Foods Similar to Bok

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Bok

How many calories are in bok?

Bok contains 13 calories per 100 g. It provides 2.2 g of carbohydrates, 1.5 g of protein, and 0.2 g of fat per 100 g.

Is bok suitable for a keto diet?

Yes, bok is compatible with a keto diet. It has 2.2 g of carbohydrates per 100 g and a glycemic index of 15.

Have another question about Bok?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026