How healthy is bok choy?
Is bok choy healthy? Yes, for most people. Bok choy scores 98/100 on the HowHealthyIs Score: 100 g provides 13 kcal, 45 mg vitamin C and 223 µg vitamin A. Bok choy is very low in calories and a source of vitamins A, C and K and calcium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Bok choy ranks higher than 98% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A100%
- Vitamin C100%
- Calcium40%
- Potassium27%
- Magnesium23%
- Iron22%
- Fiber18%
- Protein15%
- Vitamin E3%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium14%
Raw NRF9.3: 348 minus 15 = 333. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in bok choy?
Calories9kcal
Protein1.1g
Carbohydrates1.5g
Fat0.1g
Fiber0.7g
Sugars0.8g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 13 kcal | 9 kcal | |
| Protein | 1.5 g | 1.1 g | 2% |
| Carbohydrates | 2.2 g | 1.5 g | 1% |
| Fiber | 1 g | 0.7 g | 3% |
| Sugars | 1.2 g | 0.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 223 µg | 156 µg | 17% |
| Vitamin C | 45 mg | 32 mg | 35% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 105 mg | 74 mg | 6% |
| Iron | 0.8 mg | 0.6 mg | 3% |
| Potassium | 252 mg | 176 mg | 4% |
| Magnesium | 19 mg | 13 mg | 3% |
| Sodium | 65 mg | 46 mg | 2% |
Source: USDA FoodData Central, "Cabbage, chinese (pak-choi), raw" (FDC 170390). Values rounded.
Why is bok choy good for you?
- 32 mg vitamin C in 1 cup shredded, 35% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 156 µg vitamin A in 1 cup shredded, 17% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- Stir-fries and soups
- Steamed sides
What should you watch out for?
- Nothing notable for most people.
Similar foods
Bok choy is already one of the most nutrient-dense vegetables we cover.
How does bok choy compare?
Common questions about bok choy
How many calories are in bok choy?
100 g of bok choy has 13 kcal. A typical portion, 1 cup shredded (70 g), has about 9 kcal.
How much protein is in bok choy?
Bok choy has 1.5 g of protein per 100 g, or about 1.1 g in 1 cup shredded.
Is bok choy good for weight loss?
Bok choy is low in calories (13 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.