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Grilled bok choy Calories
Low-calorie, rich in vitamins C and K
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Grilled bok choy (70 g) has 11 calories. That works out to 16 calories per 100 g. It contains 1.5 g of carbs, 1 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 29.4 mg of Vitamin C covers 33% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Grilled bok choy Nutrition Facts
Selected: 1 cup (chopped) · 70 g
11
KCAL / 70G
Carbs
1.5g
· 1% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 34% · Fat 15%
Grilled bok choy nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Grilled bok choy?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 11 kcal |
| ½ piece (half) | 75 g | 12 kcal |
| 1 piece (small) | 90 g | 14 kcal |
| 100 g | 100 g | 16 kcal |
| 1 serving (medium) | 120 g | 19 kcal |
| 1 piece (medium) | 150 g | 24 kcal |
| 1 serving (large) | 180 g | 29 kcal |
| 1 piece (large) | 220 g | 35 kcal |
Calculated from 16 calories per 100 g.
Frequently Asked Questions About Grilled bok choy
How do you grill bok choy?
To make grilled bok choy, rinse and dry the heads, then halve them lengthwise and brush the cut sides lightly with oil. Grill over medium-high heat until the cut sides are browned and the thick stems have softened.
Can you grill bok choy whole?
Yes, small bok choy can be grilled whole, but larger heads cook more evenly when halved lengthwise. If you keep them whole, turn them regularly so the outer leaves do not char before the center softens.
What does grilled bok choy taste like?
Grilled bok choy tastes mildly sweet and cabbage-like, with a smoky, browned flavor from the grill. Its stems stay juicy while the leaves become tender; charring the leaves too much can make them taste bitter.
Do you eat the stems of grilled bok choy?
Yes, the stems of grilled bok choy are edible and are often the juiciest, crispest part. Rinse away any grit around the base and cook the stems until tender; the leaves can be eaten too.
How do you keep grilled bok choy from burning?
Keep grilled bok choy from burning by using moderate heat and placing the cut side down first. The leaves cook faster than the thick stems, so move the heads to a cooler part of the grill if the leaves brown before the stems soften.
What seasoning is best for grilled bok choy?
Garlic, ginger, sesame oil, and soy sauce complement grilled bok choy particularly well. Add citrus juice after grilling for freshness, and brush on sweet sauces near the end so their sugars do not burn over the heat.
What should you serve with grilled bok choy?
Grilled bok choy works well with rice or noodles and with tofu, fish, or grilled chicken. Serve it as a vegetable side, or top it with sesame seeds and scallions for a simple finish.
Do you need to blanch bok choy before grilling it?
No, bok choy does not need blanching before grilling. Halving larger heads helps the heat reach the stems, and grilling them directly gives the cut surfaces a browned flavor without an extra cooking step.
Can you grill bok choy on a stovetop?
Yes, you can make grilled bok choy in a ridged grill pan or a heavy skillet. Cook the cut sides until browned, then turn the pieces as needed so the thick stems soften without scorching the leaves.
How do you store leftover grilled bok choy?
Keep leftover grilled bok choy in a covered container in the refrigerator and use it within a few days. Reheat it briefly in a skillet or microwave; prolonged reheating can make the leaves limp.
Grilled bok choy Vitamins & Minerals
Vitamins
Vitamin C
29.4mg · 33% DV
Vitamin K
31.5µg · 26% DV
Vitamin A
156.1µg · 17% DV
Folate
46.2µg · 12% DV
Minerals
Calcium
74mg · 7% DV
Potassium ⭐
176mg · 5% DV
Manganese
0.11mg · 5% DV
Phosphorus
26mg · 4% DV
Sodium
46mg · 2% DV
Grilled bok choy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled bok choy
To burn the 11 calories in 1 cup (chopped) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Grilled bok choy?
Grilled bok choy is a simple way to prepare pak choi, an East Asian leafy cabbage with crisp, pale stalks and tender green leaves. Halved or left whole, it is grilled until the leaves soften and the stalks remain pleasantly firm; a little oil, garlic or soy sauce makes an easy seasoning.
In Chinese-inspired meals and in kitchens worldwide, it works well as a warm side with rice, noodles, fish or other grilled foods. It is light and low in calories, with 16 calories per 100 g, and is noted for vitamins C and K. Brush it lightly with oil rather than pouring it on, and finish with lemon or sesame for a little extra flavour.
How Nutritious Is Grilled bok choy?
Nutrient density
Very high
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
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.
Is Grilled bok choy Processed?
NOVA 2
Minimally Processed
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 Grilled bok choy Contain Allergens?
No known major allergens
Which Diets Is Grilled bok choy 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
Grilled bok choy Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.