Vegetable1 recipes
water spinach.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
kangkongong choymorning gloryswamp cabbagekalmi saagrau muongriver spinachchinese water spinach
SERVING
CALORIES
25
PROTEIN
2.6g
CARBS
3.1g
FAT
0.20g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories24.6kcal—
Protein2.6g5%
Carbohydrates3.1g1%
Fiber2.1g8%
Sugar0.40g1%
Total fat0.20g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water91.2g—
MINERALS
Sodium113mg5%
Potassium312mg7%
Calcium77mg6%
Iron1.7mg9%
Magnesium71mg17%
Phosphorus39mg3%
Zinc0.18mg2%
Copper0.01mg1%
Manganese0.16mg7%
Selenium0.90µg2%
VITAMINS
Vitamin A315µg35%
Vitamin C55mg61%
Vitamin D0µg0%
Vitamin E1.0mg7%
Vitamin K483µg402%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.72mg5%
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 cup130g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓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
COOKING TIPS
In the kitchen.
- 1Sauté quickly over high heat to maintain the crunch of the stems and the color of the leaves
- 2Add the thicker stems to the pan a minute or two before the leaves as they take longer to cook
- 3Pairs exceptionally well with garlic, ginger, fermented bean curd, or shrimp paste
STORAGE
Keep it fresh.
- 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
- Do not wash the leaves until you are ready to cook them to prevent wilting
FAQ
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.
RECIPES
Cook with water spinach.
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