Calories in bok choy (pak choi)
Raw. 13 kcal (54 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Bok choy, called pak choi in the UK and Australia, is a Chinese cabbage that is about 95% water, giving it just 13 kcal (54 kJ) per 100 g raw. For so little energy it delivers a lot of micronutrients: 100 g provides half the Daily Value for vitamin C, over a third for vitamin K and a quarter for vitamin A.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 70 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 9 kcal | – |
| Energy | 38 kJ | – |
| Protein | 1.1 g | 2% |
| Total fat | 0.1 g | <1% |
| Saturated | 0.02 g | <1% |
| Monounsaturated | 0.01 g | – |
| Polyunsaturated | 0.07 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 1.5 g | <1% |
| Sugars | 0.83 g | – |
| Fibre | 0.7 g | 3% |
| Water | 66.7 g | – |
| Vitamins | ||
| Vitamin A | 156.1 µg | 17% |
| Vitamin C | 31.5 mg | 35% |
| Vitamin E | 0.063 mg | <1% |
| Vitamin K | 31.9 µg | 27% |
| Thiamin (B1) | 0.028 mg | 2% |
| Riboflavin (B2) | 0.049 mg | 4% |
| Niacin (B3) | 0.35 mg | 2% |
| Pantothenic acid (B5) | 0.062 mg | 1% |
| Vitamin B6 | 0.136 mg | 8% |
| Folate | 46.2 µg | 12% |
| Choline | 4.5 mg | <1% |
| Minerals | ||
| Calcium | 73.5 mg | 6% |
| Iron | 0.56 mg | 3% |
| Magnesium | 13.3 mg | 3% |
| Phosphorus | 25.9 mg | 2% |
| Potassium | 176.4 mg | 4% |
| Sodium | 45.5 mg | 2% |
| Zinc | 0.133 mg | 1% |
| Copper | 0.015 mg | 2% |
| Manganese | 0.111 mg | 5% |
| Selenium | 0.35 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup, shredded | 70 | 9 | 38 | 1.1 | 1.5 | 0.1 |
| 1 leaf | 14 | 2 | 8 | 0.2 | 0.3 | 0 |
| 1 head | 840 | 109 | 457 | 12.6 | 18.3 | 1.7 |
Things worth knowing
- One cup of shredded raw bok choy (70 g) has about 9 kcal (38 kJ) and a single leaf about 2 kcal. Even a whole 840 g head is only about 109 kcal (457 kJ).
- Boiling barely changes the energy (about 12 kcal per 100 g, drained), but vitamin C drops from 45 mg to about 26 mg per 100 g.
- Bok choy contains 105 mg of calcium per 100 g, a reasonable amount for a vegetable, and about 17% of the Daily Value for folate.
Converting these figures
One 1 cup, shredded of bok choy is 9 kcal, which is 38 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 1,839 g of bok choy to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11116. Values are averages; individual samples vary with variety, growing conditions, and preparation.