1 serving (100 grams) contains 13 calories, 1.5 grams of protein, 0.2 grams of fat, and 2.1 grams of carbohydrates.
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Nutrition Information
Calories |
31.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 154.8 mg | 6% | |
| Total Carbohydrates | 5 g | 1% | |
| Dietary Fiber | 4.3 g | 15% | |
| Sugars | 1.9 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 523.8 mg | 11% | |
* 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 Sayur sawi
Sayur sawi, commonly known as mustard greens, is a leafy green vegetable popular in Southeast Asian cuisine, particularly in Indonesia and Malaysia. This vegetable comes from the Brassica family, closely related to kale, cabbage, and broccoli. It's widely used in stir-fries, soups, and pickled preparations. Sayur sawi is highly nutritious, being a rich source of vitamins A, C, and K, as well as dietary fiber, folate, and phytonutrients. It is also low in calories, making it a healthy addition to many diets.
Health Benefits
- Rich in vitamin K, sayur sawi supports bone health and aids in blood clotting.
- High in vitamin C, it boosts immune function and promotes skin health through its antioxidant properties.
- Contains dietary fiber, which supports digestive health and helps regulate blood sugar levels.
Dietary Considerations
Selection and Storage
Store sayur sawi unwashed in a breathable bag in the refrigerator crisper. Use within 3-5 days for optimal freshness and nutritional content.
Common Questions About Sayur sawi Nutrition
Is Sayur Sawi high in protein?
Sayur Sawi (mustard greens) is not particularly high in protein, offering about 2.9 grams of protein per 100 grams when cooked. While it isn’t a significant source of protein, it is packed with vitamins and minerals, making it a great addition to a balanced diet.
Can I eat Sayur Sawi on a keto diet?
Yes, Sayur Sawi is keto-friendly as it is very low in carbohydrates, containing only 2 grams of net carbs per 100 grams. It is an excellent choice for adding fiber, vitamins, and antioxidants to your keto meals without exceeding your carb limit.
What are the health benefits of eating Sayur Sawi?
Sayur Sawi is rich in vitamin K, providing over 300% of the daily recommended intake per 100-gram serving. It also contains high amounts of vitamin C, folate, and antioxidants, which support bone health, boost immunity, and reduce inflammation. However, those with thyroid issues should consume it in moderation due to its goitrogenic compounds.
How much Sayur Sawi should I eat per serving?
A typical serving size of Sayur Sawi is about 1 cup (140 grams) of cooked greens, which provides approximately 21 calories and a significant amount of vitamins and minerals. It's a low-calorie option that can be included as part of a meal to ensure you're meeting your daily vegetable intake.
How does Sayur Sawi compare to spinach in nutrition?
Sayur Sawi and spinach are both nutrient-dense greens, but Sayur Sawi is higher in vitamin K and vitamin C, while spinach contains more iron and magnesium. Both are excellent choices for health, but Sayur Sawi offers a spicier, more robust flavor that works well in stir-fries and soups.
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.
