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Bok Choy

Vegetables

Bok Choy

A low-calorie, nutrient-dense cruciferous vegetable with crisp stalks and dark green leaves.

Bok choy, also known as pak choi, is a type of Chinese white cabbage belonging to the cruciferous vegetable family. It features crisp white stalks and tender dark green leaves, offering a mild, slightly sweet flavor commonly used in Asian cuisine.

high-volume low-calorie cruciferous vegetable

Typical serving · 70g

Common varieties · standard bok choy, baby bok choy, shanghai bok choy, tatsoi

90health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Bok choy is a cruciferous vegetable with extremely high water content and very low energy density. It digests relatively quickly due to its low fiber and fat content, providing moderate satiety per volume. Its macronutrient profile is negligible, but it is rich in micronutrients, particularly glucosinolates, vitamin K, and bioavailable calcium.

Varieties: standard bok choy · baby bok choy · shanghai bok choy · tatsoi

#bokchoy#cruciferousvegetables#lowcaloriefoods#lowglycemic#vitamink#calciumsource#lowoxalate#weightlossfoods#guthealth#diabetesfriendly

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

13kcal

Density 0.13 kcal/g

Protein

1.5g

Carbs

2.2g

Fat

0.2g

Fiber

1g

Sugar

1.2 g

Sodium

65 mg

Potassium

252 mg

Glycemic index

15

Glycemic load

1

Water content

95%

Standout compounds

Nutrient highlights

  • Vitamin K

    high

    Essential for bone metabolism and blood clotting.

  • Vitamin C

    moderate

    Supports immune function and collagen synthesis.

  • Vitamin A

    high

    Crucial for vision and immune health.

  • Calcium

    moderate

    Highly bioavailable source for bone health and muscle function.

  • Glucosinolates

    high

    Sulfur-containing compounds with antioxidant and cellular health properties.

Wellness map

Health scores & processing

Weight loss
95
Satiety
75
Blood sugar
95
Gut health
85
Heart health
90
Fitness
65
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw bok choy is an unprocessed whole food. Minimal processing involves washing and cutting.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Bok choy is generally safe but carries a moderate risk of bacterial contamination and pesticide residue common to leafy greens. Thorough washing mitigates most risks.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • e. coli
  • salmonella
  • pesticide residue

Safer choices

Organic bok choy to reduce pesticide exposure.

Prep tips

Separate the leaves and wash thoroughly under running water to remove hidden dirt and potential bacteria. Soak in a vinegar solution for added safety.

Leafy greens are frequently monitored for bacterial contamination from irrigation water and pesticide residue limits.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density allows for large portion sizes with minimal caloric intake, promoting fullness.

  2. Blood sugar

    Negligible impact on blood sugar due to very low carbohydrate content and glycemic load.

  3. Fitness & energy

    Not a direct energy source, but provides hydration and electrolytes like potassium that support muscle function.

  4. Gut health

    Contains fiber and glucosinolates that support gut microbiome diversity and reduce inflammation in the digestive tract.

  5. Processing quality

    Whole, unprocessed vegetable retaining all natural nutrients and phytochemicals.

  6. Food safety

    Primary risks involve pesticide residue and bacterial contamination from agricultural water; washing is essential.

  7. Common mistakes

    Overcooking until mushy, which destroys heat-sensitive vitamins like vitamin C and diminishes the crisp texture.

  8. Best preparation

    Quick stir-frying, light steaming, or eating raw in salads to preserve nutrients and crunch.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • high-volume low-calorie eating

    Fill up large plates of food with minimal caloric impact for diet adherence.

  • low-oxalate calcium source

    Ideal for individuals prone to kidney stones who need calcium without high oxalates.

  • quick stir-fry base

    Cooks rapidly in stir-fries, absorbing flavors while maintaining a satisfying crunch.

  • blood sugar-friendly side dish

    Adds bulk and nutrients to meals without impacting blood glucose levels.

Balance sheet

Pros & cons

Upsides

  • Extremely low in calories
  • Very low glycemic impact
  • Highly bioavailable calcium
  • Rich in cancer-fighting glucosinolates
  • Low in oxalates
  • Versatile for raw or cooked dishes

Trade-offs

  • Very low in protein and fat
  • Can cause gas or bloating if eaten raw in large amounts
  • Pesticide residue risk requires thorough washing
  • Overcooking quickly destroys vitamin C and texture
  • Not a substantial energy source

Fit check

Who is it for?

Great match

  • high-volume eating
  • low-oxalate diets
  • blood sugar management
  • bone health support

Consider alternatives

  • calorie-dense meal prep
  • high-protein diets
  • those with severe cruciferous sensitivities

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Bok Choy

    This food

    Bok Choy

    VS85% alike
    Spinach

    Compare with

    Spinach

    Spinach provides more iron and folate, while bok choy offers more bioavailable calcium and fewer oxalates.

    Spinach provides more iron and folate, while bok choy offers more bioavailable calcium and fewer oxalates.

    Bok Choy vs Spinach
  • Bok Choy

    This food

    Bok Choy

    VS80% alike
    Kale

    Compare with

    Kale

    Kale is more nutrient-dense and higher in fiber, but bok choy is lower in calories and has a milder flavor for larger portions.

    Kale is more nutrient-dense and higher in protein, but bok choy is lower in calories and has a milder flavor for larger portions.

    Bok Choy vs Kale
  • Bok Choy

    This food

    Bok Choy

    VS90% alike
    Napa Cabbage

    Compare with

    Napa Cabbage

    Napa cabbage and bok choy are similar, but bok choy offers slightly more vitamin A and calcium per serving.

    Napa cabbage and bok choy are similar, but bok choy offers slightly more vitamin A and calcium per serving.

    Bok Choy vs Napa Cabbage
  • Bok Choy

    This food

    Bok Choy

    VS75% alike
    Broccoli

    Compare with

    Broccoli

    Broccoli provides more protein and fiber for satiety, while bok choy is lighter and lower in calories.

    Broccoli provides more protein and fiber for satiety, while bok choy is lighter and lower in calories.

    Bok Choy vs Broccoli
  • Bok Choy

    This food

    Bok Choy

    VS70% alike
    Celery

    Compare with

    Celery

    Celery is slightly lower in calories, but bok choy is vastly superior in vitamins A, C, and K.

    Celery is slightly lower in calories, but bok choy is vastly superior in vitamins A, C, and K.

    Bok Choy vs Celery
  • Bok Choy

    This food

    Bok Choy

    VS65% alike
    Romaine Lettuce

    Compare with

    Romaine Lettuce

    Romaine is lighter for salads, but bok choy provides significantly more vitamin C, calcium, and glucosinolates.

    Romaine is lighter for salads, but bok choy provides significantly more vitamin C, calcium, and glucosinolates.

    Bok Choy vs Romaine Lettuce
  • Bok Choy

    This food

    Bok Choy

    VS75% alike
    Swiss Chard

    Compare with

    Swiss Chard

    Swiss chard is richer in magnesium, but bok choy is a better low-oxalate source of calcium.

    Swiss chard is richer in magnesium, but bok choy is a better low-oxalate source of calcium.

    Bok Choy vs Swiss Chard
  • Bok Choy

    This food

    Bok Choy

    VS60% alike
    Zucchini

    Compare with

    Zucchini

    Zucchini is great for low-cal volume, but bok choy delivers a stronger profile of bone-supporting vitamins and minerals.

    Zucchini is great for low-cal volume, but bok choy delivers a stronger profile of bone-supporting vitamins and minerals.

    Bok Choy vs Zucchini
  • Bok Choy

    This food

    Bok Choy

    VS70% alike
    Brussels Sprouts

    Compare with

    Brussels Sprouts

    Brussels sprouts offer more fiber and protein, while bok choy is much lower in calories and less dense.

    Brussels sprouts offer more fiber and protein, while bok choy is much lower in calories and less dense.

    Bok Choy vs Brussels Sprouts
  • Bok Choy

    This food

    Bok Choy

    VS65% alike
    Arugula

    Compare with

    Arugula

    Arugula is slightly lower in calories and peppery, while bok choy provides a crispier texture and more vitamin C.

    Arugula is slightly lower in calories and peppery, while bok choy provides a crispier texture and more vitamin C.

    Bok Choy vs Arugula

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is bok choy good for weight loss?

    Yes, its extremely low calorie count and high water content allow for high-volume eating without excess calories, promoting satiety.

  • Can diabetics eat bok choy?

    Yes, it has a very low glycemic index and load, causing almost no blood sugar spike, making it highly suitable for diabetic diets.

  • Is bok choy better than spinach?

    Bok choy has fewer calories and oxalates, making its calcium more absorbable, while spinach provides more iron and folate. Both are excellent choices.

  • Can you eat bok choy raw?

    Yes, the tender inner leaves are excellent raw in salads, providing a crisp texture and mild, slightly sweet mustard flavor.

  • Does bok choy have oxalates?

    Very few. Unlike spinach and kale, bok choy is a low-oxalate green, making its minerals like calcium much easier for the body to absorb.

  • What are the health benefits of bok choy?

    It supports bone health via bioavailable calcium and vitamin K, boosts immunity with vitamin C, and provides cancer-fighting glucosinolates.

  • How many calories are in bok choy?

    There are only about 13 calories in 100 grams of raw bok choy, making it one of the lowest-calorie vegetables available.

  • Does bok choy cause bloating?

    Like other cruciferous vegetables, it contains raffinose, a complex sugar that can cause gas or bloating if eaten in large quantities, especially raw.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

95

Health analysis

90

Food safety

90

Comparisons