Are Bok Choy High in Carbs? A Low-Carb Guide

December 17, 2025 •

4 min read

According to the USDA, a 100-gram serving of raw bok choy contains only 2.2 grams of carbohydrates, making it a distinctly low-carb vegetable. This makes it an excellent addition for those on a ketogenic or low-carb diet seeking flavorful, nutrient-dense greens.

Quick Summary

Bok choy is a low-carb cruciferous vegetable with minimal carbohydrates and net carbs, suitable for keto diets. It's packed with vitamins, minerals, and fiber, offering great nutritional value for few calories. Its versatile nature makes it an ideal addition to a variety of healthy recipes.

Key Points

Low in Carbs: A 1-cup serving of raw bok choy contains only about 1.5 grams of total carbohydrates and less than 1 gram of net carbs, making it excellent for low-carb and keto diets.
Nutrient-Dense: Bok choy is packed with essential vitamins like A, C, and K, as well as minerals such as calcium and potassium, offering high nutritional value for very few calories.
Supports Weight Loss: Its low-calorie and high-fiber content can help you feel full, making it a great food choice for managing weight.
Versatile Ingredient: The mild flavor of bok choy allows it to be used in many different culinary applications, including stir-fries, soups, and salads, making it easy to incorporate into your meals.
Keto-Friendly: The minimal net carb count of bok choy ensures it can be enjoyed freely by those on a ketogenic diet without affecting ketosis.
High in Fiber: Bok choy's dietary fiber supports healthy digestion and contributes to overall gut health.

Is Bok Choy a Low-Carb Powerhouse?

For those managing their carbohydrate intake, whether for weight loss, blood sugar control, or following a ketogenic lifestyle, knowing the carb content of food is crucial. Bok choy, also known as Chinese cabbage, is a versatile and popular leafy green vegetable. The good news is that bok choy is indeed a very low-carb vegetable, a welcome addition to a carb-conscious diet.

Breaking Down Bok Choy's Carbohydrate Profile

To understand why bok choy is considered low in carbs, we need to look at its nutritional breakdown. A standard 1-cup serving (around 70g) of shredded raw bok choy contains approximately 1.5 grams of total carbohydrates. Since fiber is a type of carbohydrate that the body cannot digest, the net carb count is calculated by subtracting dietary fiber from total carbohydrates. A single cup of shredded bok choy contains about 0.7 grams of dietary fiber, resulting in a net carb count of less than 1 gram. This minimal net carb load solidifies its status as a keto and low-carb friendly food.

The Nutritional Benefits Beyond Low-Carbs

Beyond its low carbohydrate count, bok choy is a nutritional superstar, incredibly rich in essential vitamins and minerals with very few calories.

Vitamin K: Important for blood clotting and bone health.
Vitamin A: Crucial for vision and immune function.
Vitamin C: Provides antioxidants that support immune health.
Folate (Vitamin B9): Essential for cell growth and metabolism.
Minerals: Contains calcium, magnesium, and potassium.

Culinary Uses for Low-Carb Diets

Bok choy's mild flavor makes it a versatile low-carb ingredient. It can be prepared in various ways:

Stir-frying: Quick stir-fry with garlic and ginger.
Steaming: Tender side dish with sesame oil.
Soups: Adds crisp texture and nutrients.
Roasting: Brings out nutty flavors.
Salads: Shredded raw for a fresh element.

Comparison Table: Bok Choy vs. Other Vegetables

Comparing bok choy's nutritional information with other common vegetables highlights its low-carb status. The table below uses a 100-gram serving of raw vegetables.


Vegetable	Total Carbohydrates (per 100g)	Net Carbs (approx.)	Calories (per 100g)
Bok Choy	2.2 g	1.2 g	13 kcal
Spinach	3.63 g	1.43 g	23 kcal
Broccoli	6.6 g	4 g	34 kcal
Cauliflower	5 g	2.2 g	25 kcal
Kale	8.8 g	5.3 g	35 kcal

Bok choy offers one of the lowest calorie and net carb counts, making it an excellent choice for managing weight and blood sugar.

Frequently Asked Questions About Bok Choy and Carbs

Is cooked bok choy still low in carbs?

Yes, cooking doesn't significantly change bok choy's carb content. Avoid high-carb additions like sugary sauces.

Can I eat bok choy on a strict keto diet?

Yes, its very low net carb count is ideal for a strict ketogenic diet, adding nutrients without affecting ketosis.

How does bok choy compare to other leafy greens for carb content?

Bok choy has a very low carbohydrate profile, often slightly less net carbs than spinach or kale per serving.

Is baby bok choy different nutritionally from mature bok choy?

Nutritionally very similar; baby bok choy is just harvested earlier and is more tender. Carb content difference is negligible.

Does bok choy have a lot of fiber?

Yes, it's a good source of dietary fiber, aiding digestion and promoting fullness. A 1-cup serving has about 1 gram.

What are net carbs, and why are they important for bok choy?

Net carbs are absorbed by the body (total carbs minus fiber). Bok choy's fiber means its net carb count is very low, crucial for keto diets.

Can bok choy help with weight loss?

Yes, its low calorie and carb content, combined with fiber for satiety, makes it great for weight loss.

Conclusion: Bok Choy is Your Low-Carb Ally

To the question, "Are bok choy high in carbs?" the answer is a clear "no." This cruciferous vegetable is a fantastic low-carb, low-calorie option. With its excellent nutritional profile and culinary versatility, bok choy is a smart and delicious addition to your meal plan.

Creative Bok Choy Recipes for Low-Carb Eaters

Consider these low-carb ideas:

Garlic Sesame Bok Choy Quickly sautéed with garlic and sesame oil. Add low-carb tamari for umami.

Bok Choy and Chicken Stir-Fry Combine chicken and low-carb vegetables. Add bok choy at the end with a tamari, ginger, and garlic sauce.

Keto Bok Choy Soup Simmer bok choy in bone broth with ginger, garlic, and protein for a warming, low-carb soup.

The Verdict on Bok Choy and Carbohydrates

Bok choy is an exceptionally safe and healthy low-carb choice. Its nutritional benefits extend beyond just being low in carbs. Incorporating it into your meals is easy and rewarding, making it a staple for anyone focused on healthy eating.

Additional Resources

For more detailed nutritional information on bok choy, refer to the USDA FoodData Central database. https://fdc.nal.usda.gov/fdc-app.html#/?query=bok%20choy

Frequently Asked Questions

Yes, bok choy is very keto-friendly due to its low carbohydrate and net carb count. A standard serving contains less than 1 gram of net carbs, making it a perfect addition to a ketogenic diet.

The net carbs in bok choy are very low. A 1-cup serving of shredded raw bok choy has approximately 1.5 grams of total carbohydrates and 0.7 grams of dietary fiber, which means it has a net carb count of less than 1 gram.

No, cooking bok choy does not increase its natural carbohydrate content. However, the total carbs of the final dish can increase if high-carb ingredients or sauces are added during the cooking process.

Yes, you can eat young, tender bok choy raw in salads. The carb content remains minimal whether it's raw or cooked, so it is an excellent option for low-carb diets in both forms.

Both bok choy and spinach are low-carb, but bok choy typically has a slightly lower total and net carb count per serving compared to spinach. Both are great choices for a low-carb diet.

Other leafy green and cruciferous vegetables like spinach, cabbage, and cauliflower are similar to bok choy in their low carb profile. They all provide excellent nutrition with minimal carbohydrate impact.

Yes, for being a low-calorie vegetable, bok choy is a good source of dietary fiber, with a single cup containing around 1 gram. Fiber is beneficial for digestion and promoting feelings of fullness.