water spinach

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water spinach - Nutrition Facts & Recipes | CraftMyMeals | CraftMyMeals

Dietary Information

Veganplant Based

Nutrition Facts

Per 100g

Calories

Protein

Carbs

Fat

Fiber

Sugar

Sat. Fat

0mg

Cholesterol

Vitamins & Minerals

Vitamin A: 315mcg

Vitamin C: 55mg

Vitamin D: 0mcg

Vitamin E: 1mg

Vitamin K: 483mcg

Vitamin B1 (Thiamin): 0mg

Vitamin B2 (Riboflavin): 0mg

Vitamin B3 (Niacin): 1mg

Vitamin B5 (Pantothenic Acid): 0mg

Vitamin B6: 0mg

Vitamin B9 (Folate): 57mcg

Vitamin B12: 0mcg

Sodium: 113mg

Potassium: 312mg

Calcium: 77mg

Iron: 2mg

Magnesium: 71mg

Phosphorus: 39mg

Zinc: 0mg

Copper: 0mg

Manganese: 0mg

Selenium:

Nutrition data source: USDA FoodData Central

Measurement Conversions

Common measurement equivalents in grams

1 Cup

130g

1 Oz

28.35g

1 Lb

453.59g

1 Kg

1000g

Health Benefits

•Excellent source of Vitamin A for eye health and vision
•High Vitamin C content boosts immune system function
•Rich in iron which helps prevent anemia and fatigue
•High fiber content aids in healthy digestion and prevents constipation
•Contains antioxidants that help reduce oxidative stress

Storage Tips

•Wrap in damp paper towels and store in a perforated plastic bag in the refrigerator
•Best consumed within 2 to 3 days of purchase for maximum freshness
•

Recipes with water spinach

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easy

non-vegetariangluten-free

vietnamese

Stir-Fried Water Spinach

A classic Vietnamese side dish featuring crisp, tender water spinach stir-fried with heaps of fragrant garlic. Ready in minutes, this simple and savory green vegetable is a delicious and healthy addition to any meal.

non-vegetariangluten-free

vietnamese

Rau Muong Xao Toi

A classic Vietnamese side dish featuring crisp water spinach stir-fried with heaps of fragrant garlic and a savory-sweet fish sauce glaze. Ready in under 10 minutes, it's the perfect vibrant and crunchy addition to any meal.

15 min

113cal

4gprotein

Frequently Asked Questions

How long does water spinach last in the fridge?

Water spinach is highly perishable and typically lasts 2-3 days when stored in a damp paper towel inside a plastic bag in the crisper drawer.

What is a good substitute for water spinach?

Regular spinach, bok choy, or amaranth leaves are the best substitutes, though they lack the signature hollow, crunchy stems.

How do I pick the best water spinach?

Look for bright green leaves without yellowing or dark spots, and stems that are firm and snap easily rather than being limp.

Can you eat water spinach raw?

While it can be eaten raw in salads, it is most commonly cooked to ensure any aquatic parasites from its growing environment are destroyed.

How do you prepare water spinach for cooking?

Rinse thoroughly in cold water to remove silt, trim off the bottom inch of the stems, and chop into 3-inch segments.

Is water spinach high in iron?

Yes, it is a very good plant-based source of iron, providing about 1.7mg per 100g serving.

Can water spinach be frozen?

It does not freeze well raw. If you must freeze it, blanch it for 1-2 minutes, shock in ice water, and squeeze out excess moisture first.

What does water spinach taste like?

It has a very mild, slightly sweet flavor. The leaves are tender like spinach, while the hollow stems provide a unique, crunchy texture.

Is water spinach the same as regular spinach?

No, they are from different botanical families. Water spinach (Ipomoea aquatica) is a semi-aquatic tropical plant with hollow stems.

About water spinach

water spinach is a versatile ingredient found in cuisines around the world. With 19 calories per 100g and 2.6 grams of protein, it's a nutritious addition to many dishes.

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