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Bok choy Calories
Low-calorie leafy vegetable rich in vitamins C and K
CALORIES
GI
POTASSIUM
FIBER
Bok choy Nutrition Facts
Selected: 100 g
13
KCAL / 100G
Carbs
2.2g
· 53%
Protein
1.5g
· 36%
Fat
0.2g
· 11%
Fiber
1g
Bok choy Vitamins & Minerals
Vitamins
Vitamin C
45mg · 50% DV
Vitamin K
45.5µg · 38% DV
Vitamin A
223µg · 25% DV
Folate
66µg · 17% DV
Minerals
Calcium
105mg · 11% DV
Potassium ⭐
252mg · 7% DV
Iron
1mg · 6% DV
Magnesium
19mg · 5% DV
Bok choy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bok choy 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 choy Contain Allergens?
No known major allergens
Which Diets Is 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
Bok choy Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Bok choy
Bok choy — Frequently Asked Questions
How do you cook bok choy without making it limp?
Cook the stems and leaves separately: add the stems first, then the leaves for the final minute or two. A quick stir-fry over high heat or brief steaming keeps it crisp-tender.
Why can bok choy taste bitter or sulfurous?
Overcooking can bring out stronger sulfurous, slightly bitter flavors, especially in the leaves. Cook it briefly and balance it with garlic, ginger, citrus, or a small amount of savory sauce.
Can bok choy be eaten raw?
Yes, bok choy can be eaten raw once washed thoroughly and thinly sliced. Its crisp, mildly peppery flavor works especially well in salads and slaws with sesame or citrus-based dressings.
Is bok choy the same thing as pak choi?
Yes. Bok choy and pak choi are common names for the same type of Chinese cabbage, although varieties can differ in stem color, size, and shape.
Can spinach or Swiss chard replace bok choy in a recipe?
They can, but the texture and flavor will change. Spinach wilts much faster, while Swiss chard has a more earthy taste and does not provide bok choy’s crisp stems.
What foods pair well with bok choy?
Bok choy pairs well with garlic, ginger, mushrooms, tofu, chicken, shrimp, sesame oil, and soy sauce. These ingredients add savory depth without overwhelming its mild flavor.
Is bok choy better before or after a workout?
On its own, bok choy is not substantial workout fuel. It fits well in a post-workout meal alongside a protein source and a carbohydrate-rich food.
How should bok choy be stored in the fridge?
Store it unwashed in the crisper drawer, loosely bagged or wrapped with a slightly damp paper towel. Use it within a few days for the best texture, and discard it if the leaves become slimy or heavily yellowed.
Can you freeze bok choy?
Yes, but it will lose much of its crunch after thawing. Briefly blanching and cooling it before freezing makes it better suited to soups, noodles, and cooked dishes.
Who should be cautious with bok choy?
People taking blood-thinning medication should avoid making sudden major changes to their vitamin K intake without professional advice. Those with thyroid conditions may also prefer a varied diet and mostly cooked cruciferous vegetables rather than routinely eating very large amounts raw.
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Nutrition data compiled from USDA FoodData Central and scientific sources.