Water Spinach

Vegetable

A vibrant, aquatic leafy green packed with nutrients and versatile in cooking.

💚 Low Calorie

⚡ Rich in Vitamins A and C

🌱 Plant-Based

What is a Water Spinach?

Water spinach, also known as kangkong or morning glory, is a semi-aquatic plant widely popular in Asian cuisine. It is native to Southeast Asia and thrives in tropical climates, commonly grown in water or moist soil. There are two main varieties: green stemmed water spinach, which tends to be tender, and white stemmed water spinach, which has firmer stems.

This vegetable has tender shoots and leaves with hollow stems that make it crisp and juicy. Water spinach has a mild, slightly nutty flavor that makes it versatile for various dishes, from stir-fries to soups. It cooks quickly and is commonly paired with garlic or chili for a burst of flavor.

Water spinach is low in calories but rich in essential nutrients such as vitamins A, C, and iron. It is also a source of dietary fiber, which supports digestion, and contains antioxidants that help protect against cellular damage.

Nutrition Highlights

19

Calories

per 100g

6300 IU

Vitamin A

126% DV

35mg

Vitamin C

58% DV

2.5mg

Iron

14% DV

2g

Fiber

per 100g

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Water Spinaches

👁️

Supports Vision

Water spinach is an excellent source of vitamin A, which plays a critical role in maintaining healthy eyesight and preventing eye disorders.

• Rich in Vitamin A
• Rich in Antioxidants

🛡️

Boosts Immunity

Rich in vitamin C, water spinach supports immune health by promoting white blood cell function and protecting the body from infections.

• Rich in Vitamin C
• Rich in Antioxidants

💪

Improves Iron Levels

With a decent amount of iron, water spinach supports blood production and helps prevent anemia, particularly for individuals with higher iron needs.

• Rich in Iron

🌿

Promotes Gut Health

The fiber content in water spinach aids digestion and prevents constipation by improving stool consistency and regularity.

• Rich in Fiber

Diet Compatibility

Is Water Spinach suitable for your diet? Here's what you need to know:

✓ Vegan: Naturally plant-based and nutrient-rich.

✗ Keto: Contains too many carbs for strict keto.

✓ Gluten-Free: Naturally gluten-free vegetable.

✓ Paleo: Unprocessed, whole food.

✓ Low-Carb: Low in net carbs and high in fiber.

🍽️ How to Enjoy Water Spinaches

Breakfast

Sauté with garlic and serve alongside eggs.

Tip: Cook quickly to retain crisp texture and nutrients.

Lunch

Add to a stir-fry with tofu or chicken.

Tip: Pair with soy sauce and chili for depth of flavor.

Dinner

Simmer in a coconut milk-based curry or soup.

Tip: Combine with aromatic spices like turmeric for a rich dish.

Snack

Make crispy baked water spinach chips.

Tip: Season with garlic powder and chili flakes for a savory snack.

✅ The Bottom Line

Water spinach is a nutrient-packed vegetable that is especially high in vitamins A and C, dietary fiber, and iron. Its low calorie content makes it a fantastic addition to diets focused on health and weight management.

You can enjoy water spinach in stir-fries, soups, or simply sautéed with garlic and spices. It’s quick to prepare, delicious, and can elevate the nutrient profile of any meal.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance