Bok Choy Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
<15
reported range
Glycemic load
0
Low GL
This food's glycemic index is <15, which is Low GI.
Bok choy is an ideal vegetable for blood sugar management. Its carbohydrate content is so low that it has essentially no glycemic effect. It provides fiber, vitamins A, C, and K, and calcium — all beneficial for overall health. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Bok choy has a GI well below 15 — among the lowest of all vegetables — and a glycemic load that rounds to zero.
University of Sydney GI Database (extrapolated from leafy greens)
One cup of shredded bok choy provides 158 mg calcium — about 12% of the daily value — more than most leafy greens.
Bok choy is a cruciferous vegetable (Brassica rapa), related to cabbage, kale, and broccoli — all very low GI foods.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (170 g), shredded, raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
3.1g
Net carbs
1.8g
total carbs minus fiber
Fiber
1.3g
slows the glucose rise
- Sugars
- 1.4g
- Protein
- 2.2g
- Calories
- 20kcal
Notable nutrients
- Vitamin C31.5 mg
- Vitamin K31.9 µg
- Calcium158 mg
- Potassium340 mg
- Vitamin A (RAE)178 µg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — very low carb, negligible blood sugar impact
Bok choy is an ideal vegetable for blood sugar management. Its carbohydrate content is so low that it has essentially no glycemic effect. It provides fiber, vitamins A, C, and K, and calcium — all beneficial for overall health. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
Portion guidance
Because bok choy has such a low carbohydrate content, portion control is not a concern for blood sugar. A full cup of shredded raw bok choy contains only about 1.8 g net carbs. You can eat it freely as a side dish, in salads, or stir-fries without materially affecting your glycemic load. Even a generous 2-cup serving remains negligible.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Raw in salads
Little effectEating bok choy raw preserves all nutrients and fiber. The GI remains very low because the minimal carbs are bound in cell walls that digest slowly.
Lightly stir-fried or steamed
Little effectBrief cooking softens the cell walls slightly but does not meaningfully increase the GI of bok choy because its carbohydrate content is so low. The glycemic impact stays negligible.
Boiling (water-soluble nutrient loss)
Little effectBoiling can leach some water-soluble vitamins (vitamin C, B vitamins) into the cooking water, but the GI and carb content remain essentially unchanged. Steaming is preferred to retain nutrients.
Fermented (kimchi-style)
Little effectFermenting bok choy into kimchi does not raise its GI. The fermentation process may slightly lower the glycemic response by adding organic acids and beneficial bacteria that slow glucose absorption.
Pairing tip
Bok choy pairs well with any protein (chicken, tofu, shrimp, beef) and other non-starchy vegetables in stir-fries. It also works as a low-carb base for soups. Because it has negligible carbs, it does not require any special pairing to manage blood sugar — it is a free vegetable in most diabetes meal plans.
Why GI numbers vary
Bok choy is not typically included in formal GI testing databases because its carbohydrate content is so low that GI is essentially not applicable. The value of <15 is an estimate based on its composition and comparison to other non-starchy leafy greens (spinach, lettuce, cabbage) that have been tested. All such greens consistently show GI values below 15. The exact number is not clinically meaningful because the glycemic load per serving rounds to zero.
Not medical advice. This page is general nutrition information about Bok Choy. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Bok choy has a glycemic index well under 15, placing it firmly in the low GI category. Because it contains so few carbohydrates — only about 3 grams per cup — its GI is essentially negligible. It has not been formally tested in most GI databases for this reason, but it is comparable to other leafy greens like spinach and lettuce, which have GI values around 10–15.
Yes, bok choy is excellent for people with diabetes. It is a non-starchy vegetable with very few carbs (about 1.8 g net carbs per cup) and a glycemic load that rounds to zero. It provides fiber, vitamins, and minerals without raising blood sugar. It can be eaten freely as part of a diabetes-friendly diet. This is general nutrition information — individual dietary needs vary.
Bok choy is very similar to spinach, kale, Swiss chard, and lettuce in terms of glycemic impact — all are very low GI, very low GL, and essentially free vegetables for blood sugar management. Bok choy has slightly more calcium and vitamin A than some greens, but all are excellent choices. The main difference is culinary: bok choy has a mild, slightly sweet flavor and crunchy stems.
Absolutely. Bok choy contains only about 1.8 g net carbs per cup, making it a free vegetable on any low-carb or ketogenic diet. It adds volume, crunch, and nutrients without using up your daily carb budget. It works well in stir-fries, salads, soups, or as a side dish sautéed in butter or oil.
Cooking bok choy does not meaningfully change its glycemic effect because its carbohydrate content is so low. Whether raw, steamed, stir-fried, or boiled, the glycemic load remains negligible. The only consideration is that boiling may reduce some water-soluble vitamins, but the blood sugar impact is unchanged.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026