1 serving (150 grams) contains 80 calories, 3.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.2 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 630.9 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 Sauteed kangkung
Sautéed Kangkung, also known as stir-fried water spinach, is a popular vegetable dish in Southeast Asian cuisine, particularly in Indonesia, Malaysia, and the Philippines. The dish features kangkung (Ipomoea aquatica), a leafy green aquatic vegetable with tender stalks and mildly earthy flavors. This vegetable is an excellent source of essential nutrients, including vitamins A, C, and K, as well as iron and calcium. Low in calories and high in dietary fiber, kangkung supports digestive health while offering a wealth of antioxidants that benefit overall wellness. It’s commonly prepared by stir-frying with garlic, chilies, and soy sauce for a flavorful yet nutrient-packed meal.
Health Benefits
- Rich in vitamin A, kangkung promotes healthy vision and immune function.
- High in iron, it supports proper blood production and helps prevent anemia.
- Good source of vitamin K, aiding in bone health and blood clotting processes.
- Contains dietary fiber, enhancing digestion and supporting gut health.
- Loaded with antioxidants like vitamin C, helping to combat oxidative stress and inflammation.
Dietary Considerations
Selection and Storage
Store fresh kangkung in the refrigerator wrapped in a damp paper towel for up to 3 days. Prepare immediately after washing, as the leaves wilt quickly.
Common Questions About Sauteed kangkung Nutrition
What is the nutritional content of sauteed kangkung?
Sauteed kangkung, also known as water spinach, typically contains around 20-25 calories per 100-gram serving when prepared with minimal oil. It is low in protein (approximately 2-3 grams) and carbohydrates (about 1-2 grams) but a rich source of vitamins A, C, and minerals like calcium, iron, and potassium. It is also high in dietary fiber, making it a healthy low-calorie side dish.
Can I eat sauteed kangkung on a keto or low-carb diet?
Yes, sauteed kangkung is suitable for both keto and low-carb diets because it contains only 1-2 grams of net carbs per 100-gram serving. However, ensure it is cooked with a keto-friendly oil or fat, such as olive oil or coconut oil, and avoid added sugars in the seasoning.
What are the health benefits of eating sauteed kangkung?
Sauteed kangkung is packed with nutrients, such as antioxidants from vitamins A and C, which support immune health and skin health. Its high iron content helps prevent anemia, while its dietary fiber aids digestion. However, individuals with kidney issues or prone to oxalate-related kidney stones should consume it in moderation due to its high oxalate content.
What is the recommended portion size for sauteed kangkung?
A typical portion size of sauteed kangkung is about 1 cup (approximately 100 grams) per person as a side dish. This provides a balanced amount of nutrients while keeping calorie intake low. You can adjust the portion size based on individual calorie needs and dietary preferences.
How does sauteed kangkung compare to spinach or other leafy greens?
Sauteed kangkung has a similar nutrient profile to spinach, offering high levels of vitamin A and iron but with slightly fewer oxalates than spinach, making it a gentler choice for those prone to kidney stones. Compared to other leafy greens, it has a slightly crunchier texture and a milder, more earthy flavor, which pairs well in stir-fries and Asian dishes.
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.
