Vegetable
boiled unsalted water convolvulus.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
water convolvuluscooked kangkongboiled ong choyboiled swamp cabbagecooked river spinachboiled morning glory vegetableboiled water spinach
SERVING
CALORIES
21
PROTEIN
2.1g
CARBS
3.1g
FAT
0.20g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories21kcal—
Protein2.1g4%
Carbohydrates3.1g1%
Fiber2.1g8%
Sugar0.40g1%
Total fat0.20g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water92.5g—
MINERALS
Sodium42mg2%
Potassium312mg7%
Calcium77mg6%
Iron1.6mg9%
Magnesium71mg17%
Phosphorus39mg3%
Zinc0.18mg2%
Copper0.10mg11%
Manganese0.16mg7%
Selenium0.90µg2%
VITAMINS
Vitamin A483µg54%
Vitamin C12mg13%
Vitamin D0µg0%
Vitamin E1.0mg7%
Vitamin K483µg402%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.70mg4%
Pantothenic acid (B5)0.14mg3%
Vitamin B60.10mg6%
Folate (B9)57µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup175g
1 tablespoon15g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin A for eye health
- ✓High Vitamin K content supports bone health and blood clotting
- ✓Rich in iron which helps prevent anemia
- ✓Contains antioxidants that help reduce oxidative stress
- ✓Low calorie and high fiber for weight management
COOKING TIPS
In the kitchen.
- 1Blanch or boil for only 2-3 minutes to maintain the vibrant green color
- 2Drain thoroughly after boiling to prevent the dish from becoming watery
- 3Shock in ice water immediately after boiling if using for cold salads
STORAGE
Keep it fresh.
- Store boiled water convolvulus in an airtight container in the refrigerator
- Consume within 2 to 3 days for best quality and safety
- Avoid freezing as the high water content makes the stems mushy upon thawing
FAQ
Frequently asked questions.
How long does boiled water convolvulus last in the fridge?
It typically lasts 2 to 3 days when stored in a sealed container.
Can I freeze boiled water spinach?
It is not recommended as the texture becomes very soft and unappealing after thawing.
What is a good substitute for water convolvulus?
Regular spinach, bok choy, or Chinese broccoli (Gai Lan) are the best alternatives.
How do I pick the best water spinach before cooking?
Look for bright green leaves and firm, hollow stems. Avoid any with yellowing leaves or slimy spots.
Is boiled water convolvulus high in sodium?
Naturally, it is low in sodium. If boiled in unsalted water, it remains a low-sodium food.
How should I prepare it before boiling?
Wash thoroughly in multiple changes of water to remove silt or sand often found in the hollow stems.
What are the main vitamins in boiled water spinach?
It is particularly high in Vitamin A, Vitamin K, and Vitamin C.
Why are the stems often kept during cooking?
The hollow stems provide a unique, crunchy texture that contrasts well with the soft leaves.
Is it safe to eat the stems?
Yes, the stems are completely edible and are often considered the best part of the vegetable.
Does boiling remove its nutrients?
Some water-soluble vitamins like Vitamin C may leach into the water, so brief boiling (blanching) is preferred.
