Bok choy is one of the lowest-calorie leafy greens you can add to a plate, but tracking it accurately can be awkward because a tablespoon of raw chopped leaves weighs very differently from a tablespoon of cooked greens. This free calculator converts tablespoons into calories using the actual weight of one tablespoon for your chosen preparation — raw or cooked — and gives you a quick macro breakdown for carbs, protein, fat, and fiber.
Whether you are logging a stir-fry, planning a low-calorie side dish, or just curious how much a leafy green affects your daily energy intake, this tool is built for everyday portions. You can adjust the grams-per-tablespoon density and calories-per-100g values to match your food label or kitchen scale, so the result stays personalized.
Enter the number of tablespoons, choose how the bok choy was prepared, and press Calculate. The result shows total calories, calories per tablespoon, total weight, and an estimated macronutrient profile.
🥬 Bok Choy Calories Per Tablespoon
Convert tablespoons of bok choy to calories, with a macro breakdown.
Estimated macro breakdown
| Nutrient | Grams | Calories (approx) |
|---|---|---|
| Carbohydrate | — | — |
| Fiber | — | — |
| Protein | — | — |
| Fat | — | — |
Macro calories use net carbs (total carbs minus fiber) at 4 kcal/g, protein at 4 kcal/g, and fat at 9 kcal/g. Totals may differ slightly from official USDA values due to rounding.
How to Use This Tool
This calculator is designed for quick serving-size checks, so you only need to know how many tablespoons of bok choy you are eating. A standard measuring tablespoon is about 15 ml; one level, not heaped, tablespoon is assumed.
- Enter the amount. Type in the number of tablespoons, or tap one of the quick buttons above to set 1, 2, 4, or 8 tablespoons.
- Choose the preparation. Select raw chopped or cooked, boiled/drained. This changes both the grams per tablespoon and the calories per 100 g.
- Check advanced settings. The grams-per-tablespoon and calories-per-100g fields auto-fill, but you can edit them if your food label or kitchen scale gives different values.
- Press Calculate. The result card shows total calories, calories per tablespoon, total weight, and an estimated macro breakdown.
Formula Explained
The volume-to-weight conversion is the key because nutrition labels list calories per 100 grams, not per tablespoon. The tool uses this formula:
Calories = tablespoons × grams per tablespoon × (calories per 100 g ÷ 100)
For example, if one tablespoon weighs 4.4 g and the vegetable has 13 kcal per 100 g, then each tablespoon provides about 4.4 × 0.13 = 0.57 kcal. Multiply by the number of tablespoons to get the full serving.
The macro breakdown scales the same density approach. Grams of carbohydrate, protein, fat, and fiber per 100 g are taken from the selected preparation, then multiplied by the total weight in grams and divided by 100. Calories from carbs, protein, and fat are estimated at 4, 4, and 9 kcal per gram, with fiber subtracted from total carbohydrate to avoid double-counting indigestible carbohydrate. This means macro calories may not exactly equal the official calorie total, which is common for whole plant foods.
Worked Examples
Example 1 – Raw chopped bok choy, 3 tablespoons. With 4.4 g per tablespoon and 13 kcal per 100 g, total weight = 3 × 4.4 = 13.2 g. Total calories = 13.2 × 13 ÷ 100 = 1.7 kcal. That is about the same as a bite of cucumber.
Example 2 – Cooked bok choy, 2 tablespoons. Cooked greens pack more into a spoon. Using 10.6 g per tablespoon and 12 kcal per 100 g: total weight = 2 × 10.6 = 21.2 g, and calories = 21.2 × 12 ÷ 100 = 2.5 kcal.
Example 3 – One cup of raw bok choy. A cup of chopped raw bok choy is roughly 70 g, or about 16 tablespoons. That serving works out to 70 × 13 ÷ 100 = 9.1 kcal — still very low. You would need several cups to make a meaningful dent in a daily calorie budget.
Reference Values for Bok Choy
These values represent common U.S. nutrition database figures for bok choy (pak choi). Densities vary with chop size and moisture; use the numbers as starting points.
| Form | kcal / 100 g | g per tbsp | kcal per tbsp | Carbs / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g |
|---|---|---|---|---|---|---|---|
| Raw, chopped | 13 | 4.4 | 0.57 | 2.18 g | 1.50 g | 0.20 g | 1.00 g |
| Cooked, boiled/drained | 12 | 10.6 | 1.27 | 2.53 g | 1.56 g | 0.20 g | 1.00 g |
You can look up the complete nutrient profile for raw or boiled pak choi by searching “bok choy” in USDA FoodData Central.
Common Mistakes to Avoid
Using raw density for cooked greens. A tablespoon of cooked bok choy weighs more because the leaves collapse and hold water. If you use the raw value of 4.4 g for cooked greens, you will underestimate calories, though the absolute error is small because bok choy is so low in energy.
Forgetting added oil. Bok choy itself is negligible in calories, but one tablespoon of cooking oil adds about 120 kcal. If you sauté your greens, log the oil separately for an honest total.
Heaping the spoon. The tool assumes a level tablespoon. A heaped spoonful of raw leaves can weigh 50–100% more, which matters more for volume-sensitive recipes than for calorie accuracy.
Frequently Asked Questions
Is bok choy really that low in calories?
Yes. Bok choy is mostly water and fiber, with only small amounts of carbohydrate and protein. The official calorie values are typically 12–13 kcal per 100 g, putting it among the lowest-calorie vegetables.
Why does cooked bok choy weigh more per tablespoon?
Heat softens the cell walls, releases trapped air, and allows the leaves to pack more tightly into a spoon. The same 15 ml spoonful therefore holds more grams of cooked leaves than raw leaves, even though the cooked leaves themselves contain slightly fewer calories per 100 g because they absorb water during boiling.
Can I use grams instead of tablespoons?
Yes. If you are weighing your portion, multiply the grams by the calories-per-100g value and divide by 100. You can also set the grams-per-tablespoon field to a very large number so one “tablespoon” behaves like your actual portion, though it is simpler to use a gram-based food scale.
Does the calculator include sauces, oil, or seasonings?
No. The result covers only the bok choy itself. Stir-fry sauces, soy sauce, and sesame oil can add significant calories, so track them separately. For a larger serving and a more complete look at your bowl, try the full bok choy calorie calculator.