Bok choy is one of the most keto-friendly leafy greens you can add to a stir-fry, soup, or salad. Because most of its carbohydrates are accompanied by dietary fiber, its net carbs are much lower than the total carbohydrate number you might see on a nutrition label. This calculator quickly converts any serving of raw or cooked bok choy into net carbs using standard USDA nutrition data.
Simply enter your portion in grams, ounces, or cups, choose whether the bok choy is raw or cooked, and click calculate. You will see total carbohydrates, dietary fiber, and net carbs for your exact serving, plus a simple breakdown of the math. It is designed for low-carb and keto eaters, people with diabetes who monitor carb intake, and anyone who wants a practical measure of how much digestible carbohydrate is actually on their plate.
🥬 Bok Choy Net Carbs Calculator
Net carbs for any serving of raw or cooked bok choy.
Quick Start
Using this calculator takes only a moment. Enter the amount of bok choy you plan to eat, pick the unit that matches how you measured it (grams, ounces, raw cups, or cooked cups), and set the number of servings. Choose raw or cooked from the preparation list, then click Calculate Net Carbs. The result box shows total carbohydrates, dietary fiber, and net carbs for the whole batch, so you can log exact values instead of guessing.
- Type in your serving amount, for example 100.
- Select a unit such as grams, ounces, or cups.
- Adjust the serving count if your batch is larger.
- Pick raw or cooked and press calculate.
How Net Carbs Are Calculated
Net carbs are often called digestible carbs, because dietary fiber is not broken down into sugar and absorbed the way starch and simple sugars are. The usual formula is:
Net carbs = total carbohydrates - dietary fiber - sugar alcohols
Raw bok choy contains about 2.18 g of total carbohydrate and 1.00 g of dietary fiber per 100 g, so its net carb value is 1.18 g per 100 g. Cooked, drained bok choy has about 1.53 g of total carbohydrate and still about 1.00 g of fiber per 100 g, giving roughly 0.53 g of net carbs per 100 g. Sugar alcohols are not naturally present in bok choy, so they are not subtracted in this calculator. The same math works whether you are eating a single side dish or preparing a large stir-fry: scale the per-100 g numbers by the total weight in grams and divide by 100.
Bok Choy Nutrition Reference
| Bok choy (per 100 g) | Total carbs | Dietary fiber | Net carbs |
|---|---|---|---|
| Raw | 2.18 g | 1.00 g | 1.18 g |
| Cooked, boiled, drained | 1.53 g | 1.00 g | 0.53 g |
For reference, one cup of raw shredded bok choy weighs about 70 g and contains about 0.83 g net carbs. One cup of cooked chopped bok choy weighs closer to 170 g because the leaves soften and hold water; that cup works out to about 0.90 g net carbs using the cooked values above. Values are based on standard USDA nutrient data, so slight differences can occur between varieties, growing conditions, and cooking methods.
Worked Examples
Example 1: Raw salad portion. You measure 120 g of raw bok choy for a lunch salad. Total carbs = 2.18 × 120 ÷ 100 = 2.62 g. Fiber = 1.00 × 120 ÷ 100 = 1.20 g. Net carbs = 2.62 - 1.20 = 1.42 g.
Example 2: Cooked side dish. You eat 1 cup of cooked bok choy, which weighs about 170 g. Using the cooked values: total carbs = 1.53 × 170 ÷ 100 = 2.60 g; fiber = 1.00 × 170 ÷ 100 = 1.70 g; net carbs = 2.60 - 1.70 = 0.90 g.
Example 3: Three servings of stir-fry. If your stir-fry recipe uses 300 g of raw bok choy and serves three people, each serving gets 100 g. Each serving has about 1.18 g net carbs, so the whole recipe contributes 3.54 g net carbs.
Tips for Accurate Tracking
- Weigh raw bok choy before cooking whenever possible. Cooking changes water content, so raw and cooked cup conversions are not interchangeable.
- Use a food scale for portions; a measuring cup is a reasonable shortcut but less precise for chopped leaves.
- If a label or database gives a different fiber value, substitute that number in the formula: total carbs minus fiber, minus any sugar alcohols.
- For mixed dishes, calculate each vegetable separately and add the net carb totals. Oil, soy sauce, and seasonings add their own carbs, so include them too.
Frequently Asked Questions
Does cooking increase or decrease net carbs?
Per 100 g, cooked bok choy usually shows slightly fewer total carbs than raw because the leaves absorb water during boiling, diluting the carbohydrate concentration. However, the total amount of carbs in the dish does not change unless you add ingredients. If you weigh after cooking, use the cooked values built into this calculator.
Is dietary fiber always subtracted on a low-carb diet?
Most low-carb and keto approaches subtract dietary fiber because the body does not hydrolyze it into glucose in the same way as digestible carbs. Some people with very strict carb counting also subtract sugar alcohols, but raw and cooked bok choy contain negligible sugar alcohols, so it makes no difference for this food.
Why do online nutrition databases show different numbers?
Variety, harvest time, and preparation all contribute to minor differences. The calculator uses commonly cited USDA values for raw and boiled bok choy, which are a reliable baseline. If you have a specific product label, using the label values with the same formula will be most accurate for that product.
Additional Resources
For more details on carbohydrate counting and dietary fiber, see the USDA FoodData Central database at https://fdc.nal.usda.gov/ and the Harvard T.H. Chan School of Public Health Nutrition Source guide to carbohydrates at https://nutritionsource.hsph.harvard.edu/carbohydrates/. These authoritative sources can help you understand how fiber and net carbs fit into a balanced diet.