Bok choy — also called pak choi or Chinese white cabbage — is one of the lowest-fat vegetables you can add to your plate. Raw bok choy contains only about 0.20 g of fat per 100 g, while boiled and drained bok choy drops to roughly 0.14 g. For anyone counting macros, following a low-fat diet, or tracking calories, these small numbers still add up when you eat a big bowl of greens every day.
This calculator takes your portion size — grams, ounces, or cups of chopped leaves — and converts it into total fat grams, calories from fat, and the percentage of your daily fat target. You can also enter a custom fat-per-100g value for prepared dishes with added oil, broth, or sauce.
Use it for meal planning, food logging, or simply to settle a nutrition question in seconds.
🥬 Bok Choy Fat Per 100g Calculator
Find the total fat in any serving of bok choy, including boiled or custom-prepared portions.
Step-by-Step Guide
- Enter the amount of bok choy in grams, ounces, or cups of chopped leaves. If you are using cup measurements, 1 cup of chopped raw bok choy weighs about 70 g.
- Set servings to 1 for a single serving, or more if you are logging a recipe, batch, or family meal.
- Choose the fat value that matches your preparation: raw, boiled and drained, or a custom value for stir-fried dishes with oil or sauce.
- Enter your daily fat target in grams — 78 g is a common target for a 2,000-calorie diet at 35% of calories from fat.
- Press Calculate to see total fat, calories from fat, and the percentage of your daily target.
Formula Explained
USDA nutrition data expresses fat as grams per 100 g of edible portion. Raw bok choy has about 0.20 g per 100 g, while boiled and drained bok choy tests closer to 0.14 g. The calculator first converts your portion to grams — 1 ounce equals 28.35 g and 1 cup of chopped leaves is approximately 70 g — then applies the core formula:
Total fat (g) = portion (g) × fat per 100 g ÷ 100
Calories from fat are estimated using the standard nutrition-labeling factor of 9 kcal per gram of fat.
Worked Examples
Example 1: A 200 g serving of raw bok choy contains 200 × 0.20 ÷ 100 = 0.40 g fat, which provides about 3.6 kcal from fat.
Example 2: A 1.5-cup serving of boiled bok choy weighs about 105 g: 105 × 0.14 ÷ 100 = 0.15 g fat, or roughly 1.3 kcal from fat.
Example 3: A 300 g serving of bok choy stir-fried with a bit of oil and sauce, using a custom value of 1.2 g fat per 100 g, contains 300 × 1.2 ÷ 100 = 3.6 g fat — about 32.4 kcal and 4.6% of a 78 g daily target.
Tips & Best Practices
Weigh bok choy raw in grams for the most consistent results. Cup measurements vary noticeably with chop size and how tightly the leaves are packed.
- For cooked dishes, use the custom fat value. One tablespoon of vegetable oil adds roughly 13.6 g of fat to a recipe, so even a small amount moves the number.
- Boiling does not add fat, and salt does not change the fat content — only oil, butter, sauce, broth, or other added ingredients matter.
- Use the servings field when meal-prepping. If you cook a big batch and split it into three portions, enter 3 servings to see total fat for the whole batch.
- If you do not know your fat target, a common starting point is 67 g per day on a 2,000-calorie diet at 30% calories from fat, or 78 g at 35%.
Standard Values & Reference Data
| Bok Choy Form | Fat per 100 g | Fat Calories per 100 g |
|---|---|---|
| Raw bok choy | 0.20 g | 1.8 kcal |
| Boiled, drained | 0.14 g | 1.3 kcal |
Values are rounded from USDA FoodData Central entries. Actual figures can vary slightly by cultivar, maturity, and preparation method.
Frequently Asked Questions
Is boiled bok choy really lower in fat than raw? Slightly. Boiling can leach a small amount of fat-soluble material into the cooking water, and drained boiled bok choy typically measures around 0.14 g per 100 g. The difference is small, but it can matter for very precise macro tracking.
How do I estimate a good custom fat value for my recipe? Add up the fat grams from every ingredient, then divide by the total weight of the finished dish in grams, and multiply by 100. That gives your fat per 100 g. This is especially useful for stir-fried bok choy with oil, garlic sauce, or oyster sauce.
Does bok choy fat content matter for weight loss? On its own, bok choy contributes almost no fat or calories, which makes it an excellent volume food for low-calorie eating plans. The fat in prepared bok choy dishes almost always comes from added cooking oil, nuts, seeds, or sauce rather than the vegetable itself.
Where can I check the underlying nutrition data? The USDA FoodData Central database at fdc.nal.usda.gov is the primary source, and the Wikipedia entry for bok choy offers useful background on varieties and culinary use.
This calculator estimates fat content only. It does not account for protein, carbohydrates, dietary fiber, or calories from other macronutrients, and it is not medical or dietary advice.