Bok choy is a leafy cruciferous vegetable commonly used in Asian cooking. It has crisp white stems and tender green leaves, cooks quickly, and is very low in carbs. It fits easily into low-carb, keto, and diabetic-friendly meal plans.

Quick Carb Snapshot

  • Carbs (per 100 g): ~2 g total, ~1 g net
  • Carbs (standard portion): ~2 g net per 1 cup cooked
  • Glycemic Index: Very low
  • Similar Low-Carb Options: Napa cabbage, spinach
  • Blood Sugar Impact: Lower
  • Keto-Friendly? Yes

Key Traits

  • Texture: Crisp stems, tender leaves
  • Flavor: Mild, slightly peppery
  • Carb Impact: Very low
  • GI / GL Notes: Minimal impact
  • Common Uses: Stir-fries, soups, braises

Best For

  • Low-carb stir-fries
  • Soups and broths
  • Quick-cook vegetable sides

Avoid For

  • Overcooking (gets watery)
  • Those who dislike mild greens
  • Recipes needing very firm vegetables

Why Choose Bok Choy for Low-Carb Eating

Texture & Structure

  • Provides bulk like cabbage, without starch
  • Stems keep a light crunch
  • Leaves wilt quickly like spinach

Flavor & Nutrition

  • Much lower carbs than starchy sides
  • Nutrient-dense with minimal calories
  • Pairs well with sauces and aromatics

Storage & Shelf Life

Pantry

Not shelf-stable; refrigerate promptly.

Cooked

Keeps 3–4 days refrigerated.

Signs It Has Gone Bad

  • Yellowing leaves
  • Slime on stems
  • Sour smell

Allergy & Dietary Flags

  • Gluten-Free: Yes
  • Nuts: No
  • Nightshade: No
  • Vegan / Vegetarian: Yes

Often compared to napa cabbage and spinach, bok choy is a
fast-cooking, very low-carb green.

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