1 serving (100 grams) contains 19 calories, 2.6 grams of protein, 0.2 grams of fat, and 3.1 grams of carbohydrates.
Log this food in SnapCalorie
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 | 192.5 mg | 14% | |
| Iron | 6.2 mg | 34% | |
| 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 Water spinach
Water spinach (Ipomoea aquatica), also known as kangkong, is a semi-aquatic vegetable native to tropical and subtropical regions of Southeast Asia. It is a staple ingredient in Asian cuisines, particularly Chinese, Vietnamese, Thai, and Filipino cooking, where it is often stir-fried, blanched, or used in soups. Nutritionally, water spinach is low in calories, high in dietary fiber, and rich in essential nutrients such as vitamins A and C, magnesium, iron, and antioxidants. Its tender leaves and hollow stems make it versatile and quick to cook, providing a flavorful addition to a variety of dishes. Water spinach’s nutrient profile supports overall health, particularly immune function, digestion, and eye health. It is widely consumed fresh and celebrated for its health-promoting properties in traditional medicine.
Health Benefits
- Supports eye health due to high levels of beta-carotene (a precursor to vitamin A).
- Strengthens the immune system with vitamin C, an essential antioxidant.
- Aids in digestion and promotes gut health thanks to its dietary fiber content.
- Contributes to red blood cell production with its iron content, beneficial for preventing anemia.
- Helps maintain healthy muscles and nerves due to magnesium.
Dietary Considerations
Selection and Storage
Store unwashed water spinach in the refrigerator in a breathable bag or wrap it in a damp paper towel to keep it fresh for up to 3-4 days. Wash and trim before cooking.
Common Questions About Water spinach Nutrition
Is water spinach high in protein?
Water spinach is not particularly high in protein, containing about 3 grams of protein per 100 grams when cooked. However, it is a good source of other nutrients, such as vitamins and minerals, making it a healthy addition to meals.
Can I eat water spinach on a keto diet?
Yes, water spinach is keto-friendly as it is low in carbohydrates, with only about 3.1 grams of carbs per 100 grams when cooked. Its low-carb and high-fiber content make it a great choice for those following a ketogenic diet.
What are the health benefits of eating water spinach?
Water spinach is packed with essential nutrients like vitamin A, vitamin C, iron, and magnesium. It supports eye health, boosts immune function, and aids in maintaining healthy skin. Additionally, its high fiber content promotes good digestion and gut health. However, care must be taken to wash it thoroughly to remove any contaminants.
How much water spinach should I eat in one serving?
A typical serving size of water spinach is about 1 cup of cooked spinach, which is approximately 100 grams. This serving provides around 20 calories, making it an ideal low-calorie option for a healthy diet.
How does water spinach compare to regular spinach?
Water spinach and regular spinach are both nutrient-rich leafy greens, but water spinach is slightly lower in calories and carbs. While regular spinach contains higher levels of certain nutrients like calcium and potassium, water spinach is richer in vitamin C. Both are excellent choices, and their flavor and texture make them versatile for different recipes.
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.
- Nutritional and Health Benefits of Water Spinach (Ipomoea aquatica Forsk)National Institutes of Health (PubMed)Discusses the nutritional composition, including antioxidants and potential health benefits of water spinach.
- Dietary Guidelines for Americans 2020-2025: Vegetables SectionU.S. Department of Health and Human ServicesHighlights the role of dark green vegetables like water spinach in a balanced diet as per US dietary guidelines.
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.
