Choy — the family of leafy Asian greens that includes bok choy, choy sum, napa cabbage, gai lan, and tatsoi — is one of the most nutrient-dense additions to any meal. This Choy Nutrition Calculator instantly estimates calories, carbohydrates, protein, fat, fiber, and key micronutrients for whichever choy you are cooking with, in whatever unit you have on hand: grams, ounces, cups, stalks, or pounds.
Whether you are meal-prepping, tracking macros, following a low-carb or plant-based diet, or just curious about how this vegetable fits into your daily value targets, the calculator accounts for raw versus cooked preparation to give you a practical estimate. It also includes common portion presets, a visual macro breakdown, and a micronutrient table so you can see the whole nutritional picture at a glance.
Values are based on standard USDA food-composition data and will vary slightly by variety, growing conditions, and cooking method.
🥬 Choy Nutrition Calculator
Estimate calories, macros, and micronutrients for your favorite Asian leafy green.
👆 Enter an amount and press Calculate to see nutrition facts.
Step-by-Step Guide
Select the choy variety you are preparing from the first dropdown, choose whether it is raw or cooked, then enter the amount you plan to eat. You can work in grams, ounces, cups of raw chopped leaves, whole stalks, or pounds. Press Calculate, and the tool returns a full nutrition breakdown: calories, carbohydrates, protein, fat, fiber, and six key micronutrients with their percent Daily Values.
The preset chips beneath the amount field — 100 g, 1 cup, 1 stalk, ½ lb — are handy shortcuts for common serving sizes. After you calculate, use the Copy summary button to paste the result into a meal log or share it. The Reset button clears everything back to the default 150-gram cooked serving.
How the Estimates Work
The calculator is built on reference nutrition profiles from the USDA FoodData Central database. Each variety has its own baseline values, expressed per 100 grams of raw edible portion. The tool converts your chosen unit to grams, scales the baseline proportionally, and then applies a preparation factor: 1.0 for raw and 0.9 for cooked, reflecting the water that steams or boils away.
The core formula is simple:
Calories are then estimated from macronutrients using standard Atwater factors — 4 kcal per gram of carbohydrate, 4 kcal per gram of protein, and 9 kcal per gram of fat. The macro bars in the result show what share of those calories comes from each macronutrient, which is useful if you follow a low-carb or high-protein eating plan.
Reference Table: Choy Varieties at a Glance
Approximate values for raw, edible portions per 100 g (cooked values are slightly more concentrated after water loss):
| Variety | Calories | Carbs | Protein | Fiber | Calcium | Vitamin C |
|---|---|---|---|---|---|---|
| Bok choy (pak choi) | 13 kcal | 2.2 g | 1.5 g | 1.0 g | 105 mg | 45 mg |
| Choy sum | 18 kcal | 2.9 g | 2.1 g | 1.1 g | 105 mg | 45 mg |
| Napa cabbage | 12 kcal | 2.2 g | 1.1 g | 1.0 g | 34 mg | 27 mg |
| Gai lan (Chinese broccoli) | 32 kcal | 3.8 g | 3.0 g | 1.9 g | 105 mg | 90 mg |
| Tatsoi | 20 kcal | 2.8 g | 2.4 g | 1.4 g | 200 mg | 45 mg |
Pro Tips for Accurate Tracking
- Use a kitchen scale and measure in grams. Whole stalks vary: 1 medium bok choy stalk weighs roughly 90 g, so a pound is about 5 stalks.
- One cup of raw, chopped bok choy is approximately 70 g. If a recipe lists "2 cups chopped," enter 140 g for a closer estimate.
- The cooked setting assumes steaming or boiling without added oil. Stir-frying in oil or adding sauce will add fat, sodium, and calories that fall outside this tool's scope.
- Nutrient values are averages; growing conditions, harvest time, storage, and cooking time all cause natural variation.
Frequently Asked Questions
Is bok choy low in carbohydrates? Yes. Raw bok choy contains roughly 2.2 g of total carbs per 100 g, and about 1 g of that is fiber, making it a gentle option for low-carb and keto meal plans.
Why does cooked choy sometimes show higher numbers per 100 g? Because cooking removes water, the same nutrients become concentrated in a smaller weight. The calculator accounts for this with its preparation factor, so the totals stay realistic for what actually ends up on your plate.
Can I use this calculator for soup or stir-fry recipes? For the vegetable portion, yes. Just remember that broth, oil, soy sauce, and other ingredients contribute their own calories and macros — track those separately if you need full-dish totals.
Where do these numbers come from? The profiles are adapted from USDA FoodData Central entries for each green. You can look up the full laboratory analyses there.
Additional Resources
USDA FoodData Central: https://fdc.nal.usda.gov/ — search any variety for detailed nutrient profiles and serving-size options.
Bok choy overview: https://en.wikipedia.org/wiki/Bok_choy — includes history, cultivation notes, and culinary uses across Asian cuisines.