Vegetable

How much fiber is in bok choy?

Bok Choy has 1.7 g of fiber per 1 cup cooked (170 g). That is 6% of the 28 g daily value and a moderate amount for a vegetable. Per 100 g it works out to 1 g, which ranks 40 of 60 vegetables in the FiberUp database. About 29% of that fiber is soluble and 71% insoluble. It would take 15 servings to reach the 25 g adequate intake for women and 23 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

1.7g

per 1 cup cooked

per 100 g

daily value

#40of 60

vegetables

Soluble vs insoluble

Soluble 0.5g 29% Insoluble 1.2g 71%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About bok choy and fiber

A cup of cooked bok choy provides 1.7 grams of fiber and is low FODMAP. It cooks in a couple of minutes, which makes it an easy stir-fry addition.

Counts toward plant diversityLow FODMAP at this serving

How bok choy compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Hearts of Palm	1/2 cup	1.8 g	2.5 g	6%
Peeled Potato	1 medium	1.8 g	1.3 g	6%
Water Chestnuts	1/2 cup sliced	1.8 g	2.6 g	6%
Carrot	1 medium	1.7 g	2.8 g	6%
Bok Choy	1 cup cooked	1.7 g	1 g	6%
Snap Peas	1 cup	1.6 g	2.5 g	6%
Mixed Salad Greens	2 cups	1.5 g	1.8 g	5%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

15×

servings of bok choy to reach 25 g, the adequate intake for adult women

23×

servings of bok choy to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for bok choy

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Cabbage, bok choy, raw	1.3 g	–	–

Frequently asked questions

How much fiber is in bok choy?

1 cup cooked of bok choy, about 170 grams, contains 1.7 grams of dietary fiber. That is 1 grams of fiber per 100 grams and 6% of the 28 gram daily value.

Is bok choy high in fiber?

Not especially. Bok Choy has 1.7 g per serving, which ranks 40 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in bok choy soluble or insoluble?

About 29% of the fiber in bok choy is soluble (0.5 g) and 71% is insoluble (1.2 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of bok choy would reach a daily fiber goal?

It would take about 15 servings to reach 25 g (the adequate intake for adult women) and 23 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.