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 | 1.5 g | ||
| protein | 6.5 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 300 mg | 23% | |
| Iron | 7.8 mg | 43% | |
| 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 Kangkong
Kangkong, also known as water spinach or morning glory, is a leafy green vegetable commonly used in Southeast and East Asian cuisines, particularly in stir-fries, soups, and curries. Native to tropical and subtropical regions, it thrives in wet environments like ponds and riverbanks. Nutritionally, kangkong is low in calories (19 per 100g) but rich in essential nutrients like vitamin C, iron, calcium, and fiber. It contains 2.6g of protein per 100g, along with notable amounts of antioxidants, making it a valuable addition to a balanced diet. Its versatility and nutrient density make it a staple in many traditional dishes.
Health Benefits
- Boosts the immune system due to its high vitamin C content (55mg per 100g).
- Supports bone strength with its significant calcium content (120mg per 100g).
- Improves digestion as it provides 2.1g of dietary fiber per 100g, aiding gut health.
- Enhances energy production and oxygen transport, thanks to 3.1mg of iron per 100g.
- Promotes skin health as an antioxidant-rich food containing beta-carotene and vitamin C.
Dietary Considerations
Selection and Storage
Store kangkong in a plastic bag in the refrigerator's crisper drawer and use within 2-3 days for optimal freshness. Wash well under running water before cooking to remove dirt and debris.
Common Questions About Kangkong Nutrition
Is kangkong high in protein?
Kangkong contains 2.6 grams of protein per 100 grams, which is moderate for leafy greens. While not a major protein source, it can be a supplementary addition to a protein-rich diet, especially for vegans or vegetarians.
Can I eat kangkong on a keto diet?
Yes, kangkong is compatible with a keto diet as it has only 3.1 grams of carbohydrates and 2.1 grams of fiber per 100 grams, resulting in a low net carb count. It is an excellent low-carb option to include in ketogenic meals.
What are the health benefits of eating kangkong?
Kangkong is rich in fiber (2.1g per 100g), aiding digestion and promoting gut health. It is low in calories (19 kcal per 100g) and fat, making it ideal for weight management. Additionally, it contains vitamins A and C, which support immune function and skin health.
How much kangkong should I eat per serving?
A typical serving size of kangkong is around one cup (approximately 50-100 grams). This portion provides less than 20 calories, is nutrient-dense, and fits well into low-calorie or balanced meals. Larger portions can be consumed depending on dietary needs.
How does kangkong compare to spinach?
Kangkong is lower in calories and slightly lower in protein compared to spinach, which has about 23 calories and 2.9 grams of protein per 100 grams. However, kangkong offers a milder flavor and is less oxalate-rich, making it suitable for those looking to limit oxalates in their diet.
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.
