Bok Choy - How Many Calories?

Dietitian's Tips for Consuming Bok Choy

• Metabolic Effect: Bok Choy delivers only 13 calories per 100g while offering a surprising amount of calcium for a leafy green. Its high water and fiber content adds volume to meals without adding significant calories, helping you feel full longer.
• Consumption Suggestion: Stir-frying with garlic and a small amount of sesame oil for 3-4 minutes preserves both flavor and nutrients. It also works well chopped into soups, omelets, or served alongside rice dishes; keeping cooking time short minimizes vitamin C loss.
• Things to Consider: People with thyroid conditions should avoid eating it raw, as raw brassica vegetables can contain goitrogenic compounds. Cooking largely neutralizes this effect, and a serving of 1-2 cups fits comfortably into a balanced daily diet.
• Exercise Equivalent: A 200g serving of bok choy contains around 26 calories, which you'd burn off in about 7 minutes of brisk walking. Adding it regularly to your meals is one of the easiest ways to boost micronutrient intake without touching your calorie budget.