Track your serving of bok choy with this easy calorie calculator. Enter the amount you are eating, choose grams, ounces, cups, or whole heads, and select whether it is raw or cooked. The tool instantly estimates calories, protein, carbohydrates, fiber, and fat, with an optional look at potassium, vitamin C, and calcium.
Bok choy is one of the lowest-calorie leafy greens, but actual nutrition varies with preparation. Raw bok choy is mostly water; cooked and steamed versions lose water, which slightly concentrates nutrients by weight. This calculator uses typical USDA values per 100 g and converts your portion to grams, so you get realistic numbers for meal tracking or diet planning.
It is designed for anyone counting calories, logging macros, or simply curious about the nutritional profile of this crunchy Chinese cabbage. Use the quick portion buttons for common serving sizes, then hit Calculate to see your full breakdown.
🥬 Calculate Calories in Bok Choy
Estimate calories, macros, and micronutrients for raw or cooked bok choy.
Step-by-Step: Using the Bok Choy Calorie Calculator
Start by typing the amount of bok choy in the numeric field, then choose the unit that matches how you measure it: grams, ounces, cups of chopped raw leaves, cups of cooked bok choy, or a medium head. Next, select whether the bok choy is raw or cooked and steamed. If you want more than calories, keep the micronutrient option enabled so the result also shows potassium, vitamin C, and calcium. Click Calculate and the card below will display total calories plus a line-by-line breakdown of protein, carbohydrates, fiber, fat, and micros.
For the most accurate results, use a digital kitchen scale and enter grams. Volume measurements are handy when you are eating out or following a recipe, but they are less precise because chopped leaf size and packing density vary. The preset buttons give you fast starting points: 100 g, 1 cup raw, 1 cup cooked, or a whole medium head.
Bok Choy Nutrition at a Glance
The rounded values below are typical for raw and boiled or steamed bok choy and are based on USDA data. Use them as a general reference for meal planning.
| Nutrient (per 100 g) | Raw | Cooked / Steamed |
|---|---|---|
| Calories | 13 kcal | 12 kcal |
| Protein | 1.5 g | 1.6 g |
| Carbohydrates | 2.2 g | 1.8 g |
| Fiber | 1.0 g | 1.0 g |
| Fat | 0.2 g | 0.2 g |
| Potassium | 252 mg | 240 mg |
| Vitamin C | 45 mg | 26 mg |
| Calcium | 105 mg | 90 mg |
The Math Behind the Estimates
This calculator applies a simple proportional formula: total nutrient = (portion weight in grams ÷ 100) × nutrient value per 100 g. It first converts your chosen unit to grams using these approximate factors:
- 1 ounce = 28.35 g
- 1 cup chopped raw bok choy = 70 g
- 1 cup cooked bok choy = 170 g
- 1 medium head = 600 g
Because bok choy is roughly 95 percent water, its calorie density is very low. A 100 g serving of raw bok choy supplies about 13 kcal, which is similar to a stalk of celery. Even an entire 600 g head provides under 80 kcal, making it an excellent volume food for those managing weight.
Tips for Accurate Tracking
- Weigh bok choy raw if you are logging before cooking, or weigh it after cooking if you are tracking the finished plate.
- When a recipe calls for cups, note whether the leaves are finely chopped or whole baby leaves; nutrition differences are small but volume can vary.
- For low-carb and keto plans, net carbs are approximately total carbs minus fiber: 1.2 g per 100 g raw and 0.8 g per 100 g cooked.
- Remember that oil, soy sauce, garlic, or sesame seeds added to a stir-fry add significant calories. The calculator covers bok choy only.
If you track other vegetables, you can estimate their numbers with the Brussels sprouts carb calculator or the broccoli potassium calculator.
Frequently Asked Questions
Is bok choy good for weight loss?
Yes. With only about 13 kcal per 100 g raw, bok choy contributes bulk and micronutrients for very few calories. Its water and fiber content help increase satiety, making it easier to stay within a calorie deficit.
Does cooking change the calorie count?
Cooking mainly removes water. A 100 g portion of cooked bok choy contains more plant matter than 100 g raw, so macronutrient values per 100 g can shift slightly. In practice, the calorie difference is small: 13 kcal per 100 g raw versus 12 kcal per 100 g cooked.
Can I use this calculator for baby bok choy?
Yes. Baby bok choy and Shanghai bok choy have very similar nutrient profiles to mature bok choy, so the estimates will be close enough for daily tracking. For clinical precision, consult a full food composition database.
Where do the nutrition figures come from?
The values are rounded from the USDA FoodData Central database. You can look up detailed profiles there: USDA FoodData Central. A general overview of the vegetable is also available on Wikipedia.