Tumis kangkung

Dinner

Item Rating: 79/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		634.9 mg	27%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		3.2 mg	17%
Potassium		396.8 mg	8%

* 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

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 114 cal (56.3%)

Protein: 25 cal (12.4%)

Carbs: 63 cal (31.3%)

About Tumis kangkung

Tumis Kangkung, or sautéed water spinach, is a popular Indonesian dish often enjoyed as a side or main vegetable accompaniment. Originating from Southeast Asian cuisine, it features kangkung (water spinach) stir-fried with garlic, chili, and soy-based sauces, creating a flavorful blend. Nutritionally, kangkung is a low-calorie, nutrient-dense vegetable. It is rich in vitamins A, C, and E, offers significant amounts of calcium and potassium, and provides dietary fiber, making it beneficial for overall health. The dish is traditionally cooked in a minimal amount of oil, keeping its fat content low while preserving essential nutrients.

Health Benefits

• High levels of vitamin A in kangkung support eye health and immune function.
• Rich in dietary fiber, water spinach aids digestion and promotes gut health.
• Contains potassium and iron, which help regulate blood pressure and improve oxygen transport within the body.

Dietary Considerations

Allergens: Contains soy sauce (contains soy and gluten)

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free (if traditional soy sauce is used), soy-free

Selection and Storage

Store fresh kangkung in a plastic bag in the refrigerator for up to 4 days to maintain crispness. Wash thoroughly before cooking to remove dirt or debris.

Common Questions About Tumis kangkung Nutrition

What is the nutritional content of Tumis Kangkung?

Tumis Kangkung (stir-fried water spinach) is low in calories, with around 35-50 calories per serving (150g), depending on added ingredients like oil. It offers about 3-4g of protein, 2-3g of fiber, and is rich in vitamins A and C, iron, and calcium, making it a nutrient-dense dish.

Can I eat Tumis Kangkung on a keto or low-carb diet?

Yes, Tumis Kangkung is suitable for both keto and low-carb diets as it is naturally low in carbohydrates, containing roughly 3-4g of net carbs per 150g serving. Ensure minimal use of high-carb ingredients like sauces containing sugar or thickening agents.

What are the health benefits or concerns of eating Tumis Kangkung?

Tumis Kangkung is rich in antioxidants, vitamin A, and iron, which support eye health, immune function, and red blood cell production. However, overconsumption of water spinach from unclean sources may pose a risk of contamination with parasites or pesticides, so proper washing and cooking are essential.

What is the recommended serving size for Tumis Kangkung?

A standard serving size for Tumis Kangkung is around 150-200g (approximately 1-1.5 cups of cooked water spinach). This portion provides a substantial amount of nutrients while remaining low in calories, suitable as a side dish in a balanced meal.

How does Tumis Kangkung compare to other leafy greens like spinach or kale?

Tumis Kangkung (water spinach) is milder in taste compared to kale and has a higher water content than spinach, making it lighter. While kale has more vitamin K and spinach has more folate, water spinach outshines with its iron and vitamin C content, offering a quicker cooking time and unique flavor when stir-fried.

Data Sources & Scientific References