1 serving (100 grams) contains 19 calories, 2.6 grams of protein, 0.2 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
47.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 162.5 mg | 7% | |
| Total Carbohydrates | 7.8 g | 2% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 1 g | ||
| protein | 6.5 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 192.5 mg | 14% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 780 mg | 16% | |
* 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 Kang kong
Kang Kong, also known as water spinach or Ipomoea aquatica, is a semi-aquatic, tropical plant commonly used in Southeast Asian, East Asian, and South Asian cuisines. Its soft, hollow stems and tender leaves are stir-fried, boiled, or steamed in a variety of dishes. Low in calories, Kang Kong is an excellent source of vitamins A and C, iron, calcium, and dietary fiber. It contains around 19 calories per 100 grams, making it both nutrient-rich and a low-calorie vegetable that supports overall health. Its mildly sweet and earthy flavor adapts well to many cooking techniques, making it a staple in vegetarian and non-vegetarian recipes alike.
Health Benefits
- Rich in vitamin A, which supports eye health and strengthens the immune system.
- High in iron, which aids in the production of red blood cells and prevents anemia.
- Excellent source of dietary fiber, promoting digestive health and preventing constipation.
- Contains vitamin C, which boosts collagen production and enhances immune function.
- Provides calcium, essential for strong bones and teeth.
Dietary Considerations
Selection and Storage
Store Kang Kong in the refrigerator, preferably in a perforated plastic bag, to retain freshness for up to 2-3 days. Wash thoroughly before use to remove any dirt or impurities.
Common Questions About Kang kong Nutrition
Is Kang Kong a good source of protein?
Kang Kong (water spinach) is not particularly high in protein. A 100-gram serving typically contains about 3 grams of protein, making it a better source of vitamins and minerals than protein.
Can I eat Kang Kong on a keto diet?
Yes, Kang Kong is suitable for a keto diet as it is low in carbohydrates. A 100-gram serving contains only around 3 grams of net carbs, making it an excellent leafy green option for keto-friendly meals.
What are the health benefits of eating Kang Kong?
Kang Kong is rich in vitamins A and C, iron, and calcium, which support immune function, healthy skin, and bone health. Its high fiber content aids digestion, but individuals prone to kidney stones should monitor intake due to its oxalate content.
What is the recommended portion size for Kang Kong?
A common serving size for Kang Kong is around 100-150 grams cooked, which provides essential nutrients while remaining low in calories, offering roughly 20-30 calories per serving.
How does Kang Kong compare to spinach in nutrition and flavor?
Kang Kong has a milder, slightly earthy taste compared to spinach and is higher in water content. Nutritionally, Kang Kong offers similar vitamins like A and C but contains slightly less iron and calcium than spinach, making spinach better for boosting iron intake.
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.
