1 serving (100 grams) contains 49 calories, 4.0 grams of protein, 0.5 grams of fat, and 7.1 grams of carbohydrates.
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Nutrition Information
Calories |
116.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 71.4 mg | 3% | |
| Total Carbohydrates | 16.9 g | 6% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 1.2 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 357.1 mg | 27% | |
| Iron | 5.2 mg | 28% | |
| Potassium | 1071.4 mg | 22% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Callaloo
Callaloo is a leafy green vegetable commonly used in Caribbean and West African cuisines, often prepared in soups, stews, or sautéed dishes. The term 'callaloo' may refer to several different plants depending on the region, such as amaranth, taro leaves, or water spinach. Nutritionally, callaloo is low in calories (49 per 100g) but high in essential nutrients like iron (2.2 mg), calcium (150 mg), fiber (4 g), and vitamin C (35 mg). This nutrient density makes callaloo a valuable addition to a balanced diet, particularly for promoting bone health, immune function, and digestive health.
Health Benefits
- Supports bone health: High calcium content (150 mg per 100g) strengthens bones and teeth.
- Boosts immune system: Provides 35 mg of vitamin C per 100g, aiding in immune defense and collagen synthesis.
- Promotes healthy digestion: Contains 4 g of dietary fiber per 100g, helping to regulate bowel movements and support gut health.
Dietary Considerations
Selection and Storage
Store fresh callaloo in the refrigerator wrapped in a damp paper towel to keep it crisp and use within 3-5 days. Wash thoroughly before cooking to remove dirt and contaminants.
Common Questions About Callaloo Nutrition
Is callaloo high in protein?
Callaloo contains 4 grams of protein per 100 grams, which is a moderate amount compared to other leafy greens. While not a primary protein source, it is a nutritious addition to a balanced diet, offering both protein and essential vitamins.
Can I eat callaloo on a keto diet?
Yes, callaloo is suitable for a keto diet as it contains only 7.1 grams of carbohydrates per 100 grams, including 4 grams of fiber, leaving a net carb content of just 3.1 grams. Its low carb profile and nutrient density make it an excellent choice for keto-friendly meals.
What are the health benefits of eating callaloo?
Callaloo is rich in fiber (4 grams per serving), which supports digestive health, and contains essential vitamins such as vitamin C for immune function and vitamin A for healthy vision. It also has low calories (49 per 100 grams), making it heart-healthy and ideal for weight management.
How much callaloo should I include in a balanced diet?
A portion size of 100-150 grams of callaloo is ideal for most adults, providing a good balance of nutrients like fiber, protein, and vitamins without excessive calories. You can pair it with a protein source and healthy fats for a complete meal.
How does callaloo compare to spinach in taste and nutrition?
Callaloo has a slightly heartier, earthy taste compared to the milder flavor of spinach. Nutritionally, callaloo has higher fiber (4g vs. spinach’s 2.2g per 100g) and slightly more protein (4g vs. spinach’s 2.9g per 100g), making it a more filling option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
