Whether you're tracking net carbs on a keto diet, managing blood sugar, or simply curious about the carbohydrate content of your favorite leafy greens, the Choy Carbs Calculator gives you precise, instant results. This tool supports multiple choy varieties — bok choy, choy sum, napa cabbage, tatsoi, and gai lan — and lets you choose between raw and cooked states, plus select your preferred serving size or enter a custom weight.
Perfect for meal preppers, diabetics, low-carb dieters, and nutrition enthusiasts, this calculator breaks down total carbs, fiber, and net carbs per serving. No more guessing or flipping through nutrition labels — just accurate data at your fingertips.
🥬 Choy Carbs Calculator
📊 Results
How to Use This Tool
Select your choy variety from the dropdown — options include bok choy, choy sum, napa cabbage, tatsoi, and gai lan. Choose whether the choy is raw or cooked (boiled), as cooking reduces carbohydrate density slightly due to water absorption. Then pick a standard serving size (100 g or 1 cup chopped) or enter a custom weight in grams. Click Calculate to see total carbs, fiber, and net carbs for your portion. Use the Reset button to clear all fields and start a new calculation.
Formula Explained
Net carbs are calculated as total carbohydrates minus dietary fiber. Fiber is indigestible and does not raise blood sugar, so it is subtracted for low-carb and keto tracking. The tool uses USDA-derived reference values per 100 g for each choy type and state, then scales proportionally to your chosen serving weight.
Formula: Net Carbs (g) = (Total Carbs per 100 g × Serving Weight / 100) − (Fiber per 100 g × Serving Weight / 100)
Worked Examples
Example 1: 170 g (1 cup) raw bok choy. Total carbs = 1.5 × 170/100 = 2.6 g. Fiber = 0.7 × 170/100 = 1.2 g. Net carbs = 2.6 − 1.2 = 1.4 g.
Example 2: 100 g cooked gai lan. Total carbs = 2.2 g. Fiber = 0.9 g. Net carbs = 2.2 − 0.9 = 1.3 g.
Example 3: 200 g raw choy sum. Total carbs = 2.2 × 200/100 = 4.4 g. Fiber = 1.0 × 200/100 = 2.0 g. Net carbs = 4.4 − 2.0 = 2.4 g.
Tips for Accuracy
For the most accurate results, weigh your choy on a kitchen scale rather than relying on volume measurements. Chopped choy density can vary — 1 cup may range from 150 g to 180 g depending on how tightly it's packed. If tracking for medical reasons (e.g., diabetes), consult your healthcare provider for personalized carb targets.
Frequently Asked Questions
Is choy keto-friendly? Yes — most choy varieties have very low net carbs (under 2 g per 100 g), making them excellent for ketogenic diets.
Does cooking change the carb count? Cooking does not chemically alter carbohydrates, but it adds water weight, so the carb density per gram decreases slightly. Our calculator accounts for this with separate raw and cooked values.
Can I use this for other leafy greens? This calculator is optimized for choy varieties. For other greens, try our Ground Carbs Calculator or Oatmeal Net Carbs Calculator.
What is the difference between total carbs and net carbs? Total carbs include all carbohydrates, including fiber. Net carbs subtract fiber because fiber is not digested and does not affect blood sugar. This distinction is important for low-carb and keto diets.
Reference Data
| Choy Type | State | Total Carbs (g/100g) | Fiber (g/100g) |
|---|---|---|---|
| Bok Choy | Raw | 1.5 | 0.7 |
| Bok Choy | Cooked | 1.0 | 0.5 |
| Choy Sum | Raw | 2.2 | 1.0 |
| Choy Sum | Cooked | 1.6 | 0.8 |
| Napa Cabbage | Raw | 2.2 | 1.0 |
| Napa Cabbage | Cooked | 1.5 | 0.7 |
| Tatsoi | Raw | 1.8 | 0.8 |
| Tatsoi | Cooked | 1.3 | 0.6 |
| Gai Lan | Raw | 3.0 | 1.2 |
| Gai Lan | Cooked | 2.2 | 0.9 |
Data sourced from the USDA FoodData Central database. For more detailed nutrition information, visit the USDA FoodData Central.