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 |
38 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 130 mg | 5% | |
| Total Carbohydrates | 6.2 g | 2% | |
| Dietary Fiber | 4.2 g | 15% | |
| Sugars | 0.8 g | ||
| protein | 5.2 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 154 mg | 11% | |
| Iron | 3.4 mg | 18% | |
| Potassium | 624 mg | 13% | |
* 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 Kangkung
Kangkung, also known as water spinach, is a leafy green vegetable popular in Southeast Asian and Chinese cuisines. It thrives in tropical climates and is often stir-fried, steamed, or incorporated into soups and salads. This nutrient-rich vegetable is low in calories (19 kcal per 100g), high in dietary fiber (2.1g), and provides a good source of protein (2.6g). Kangkung is laden with vitamins and minerals, including calcium (77mg), iron (1.7mg), and a substantial amount of vitamin C (55mg), making it a nutritious addition to a healthy diet. Its hydrating properties and mild flavor make it a versatile dish ingredient that complements various culinary preparations.
Health Benefits
- Supports bone health due to its calcium content (77 mg per 100g).
- Boosts immunity and collagen production from high Vitamin C levels (55 mg per 100g).
- Promotes healthy digestion and bowel movement through its dietary fiber (2.1g per 100g).
Dietary Considerations
Selection and Storage
Store kangkung in a sealed container or plastic bag in the refrigerator and consume within 2-3 days to maintain freshness. Wash thoroughly before cooking.
Common Questions About Kangkung Nutrition
Is kangkung high in protein?
Kangkung, also known as water spinach, contains 2.6 grams of protein per 100 grams. While it is not a high-protein food, it can contribute to your overall protein intake as part of a balanced diet.
Can I eat kangkung on a keto diet?
Yes, kangkung is suitable for a keto diet as it is low in carbohydrates, containing only 3.1 grams of carbs per 100 grams. Its high fiber content (2.1 grams) also helps offset net carbs, making it a keto-friendly vegetable.
What are the health benefits of eating kangkung?
Kangkung is low in calories (19 per 100 grams) and rich in essential nutrients like fiber, protein, and vitamins A and C. It promotes digestive health due to its fiber content and supports a healthy immune system, but excessive consumption may cause issues due to its oxalate content in people prone to kidney stones.
How much kangkung should I eat per serving?
A standard serving of kangkung is around 100-150 grams per person, providing approximately 19-28 calories. This portion size offers a good balance of nutrients without overly contributing to calorie intake.
How does kangkung compare to spinach?
Kangkung is lower in calories (19 vs. 23 per 100 grams) and has slightly less protein compared to spinach (2.6 g vs. 2.9 g per 100 grams). While both are nutrient-dense greens, kangkung is more water-rich and has a milder flavor, making it ideal for stir-fries.
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.
