1. Health
Send to a Friend via Email
You can opt-out at any time. Please refer to our privacy policy for contact information.

Discuss in my forum

Carb Information for Bok Choy

Learn More About this Healthy, Green Vegetable

By

Updated June 11, 2014

Bok Choy
Gerhard Egger/Stockbyte/Getty Images
Bok choy (also called Chinese cabbage, or Pak-choi) is a member of the brassica, or cabbage family. It is strongly associated with Chinese cuisine, although it is quite common in U.S. groceries now - either the type with large white stalks and dark green leaves, or, in season, a smaller, more tender type called baby bok choy (or Shanghai bok choy). Bok choy is highly nutritious and very low in carbs. For cooking information, see Bok Choy Cooking Tips by Rhonda Parkinson, About.com's Guide to Chinese Food.

Carbohydrate and Fiber Counts

  • 1 cup chopped raw bok choy: 1 gram effective (net) carbohydrate plus 1 gram fiber and 9 calories

  • 4 oz. (¼ pound) raw bok choy: 1 gram effective (net) carbohydrate plus 1 gram fiber and 14 calories

  • ½ cup cooked bok choy: 2 grams effective (net) carbohydrate plus 1 gram fiber and 10 calories

Glycemic Index

As with most non-starchy vegetables, there is no scientific study of the glycemic index of bok choy.

More About Glycemic Index

Estimated Glycemic Load

  • 1 cup raw bok choy: 1

  • 4 oz. (¼ pound) raw bok choy: 1

  • ½ cup cooked bok choy: 1

More About Glycemic Load

Health Benefits

Bok choy is an excellent source of fiber, vitamin C, vitamin K, vitamin A and beta-carotene. It is a very good source of folate, and a good source of calcium and vitamin B6. In addition, bok choy is one of the cruciferous vegetables, which have been shown to have anti-cancer properties.

More on the Health Benefits of Leafy Greens

More About Bok Choy at Calorie Count.

More Carb Profiles:

Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 21.

  1. About.com
  2. Health
  3. Low Carb Diets
  4. What You Can Eat
  5. Carb Counts
  6. Calories, Carbs and Health Information for Bok Choy

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.