Bok choy vs kale: which is healthier?
They are about equally nutrient-dense: bok choy scores 98/100 and kale 98/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Bok choy
13 kcal per 100 g. 1 cup shredded: 70 g
Kale
35 kcal per 100 g. 1 cup chopped: 21 g
Which to pick for your goal
- Fewer caloriesBok choy13 vs 35 kcal per 100 g
- More proteinKale1.5 vs 2.9 g per 100 g
- More fiberKale1 vs 4.1 g per 100 g
- Less sugarAbout even1.2 vs 1 g per 100 g
- More potassiumKale252 vs 348 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Bok choy, 100 g | Kale, 100 g | Bok choy, 70 g | Kale, 21 g |
|---|---|---|---|---|
| Calories | 13 kcal | 35 kcal | 9 kcal | 7 kcal |
| Protein | 1.5 g | 2.9 g | 1.1 g | 0.6 g |
| Carbohydrates | 2.2 g | 4.4 g | 1.5 g | 0.9 g |
| Sugars | 1.2 g | 1 g | 0.8 g | 0.2 g |
| Fiber | 1 g | 4.1 g | 0.7 g | 0.9 g |
| Fat | 0.2 g | 1.5 g | 0.1 g | 0.3 g |
| Saturated fat | <0.1 g | 0.2 g | <0.1 g | <0.1 g |
| Vitamin C | 45 mg | 93 mg | 32 mg | 20 mg |
| Vitamin A | 223 µg | 241 µg | 156 µg | 51 µg |
| Potassium | 252 mg | 348 mg | 176 mg | 73 mg |
| Iron | 0.8 mg | 1.6 mg | 0.6 mg | 0.3 mg |
| Calcium | 105 mg | 254 mg | 74 mg | 53 mg |
| Magnesium | 19 mg | 33 mg | 13 mg | 6.9 mg |
| Sodium | 65 mg | 53 mg | 46 mg | 11 mg |
Last updated . Scores use the HowHealthyIs Score method.