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Water Spinach

Water Spinach

EverydayFresh

Water spinach, also known as ong choy or kangkong, is a leafy green vegetable commonly used in Asian cuisine. This semi-aquatic plant is characterized by its long, hollow stems and arrow-shaped leaves, which have a mild, slightly sweet flavor. It is a good source of vitamins A and C, as well as iron, and is often stir-fried, steamed, or added to soups and stews.

Macro Impact

A 1 cup serving contains 13 calories, 1g protein, 1g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 13 calories?
Walking3.5 mph, moderate pace
3 min
YogaModerate effort, gentle pace
2 min
SwimmingModerate effort, freestyle
2 min
Biking12-14 mph, moderate effort
1 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
1 min

Nutrition Facts

Serving size1 cup (50 g)
Amount per serving
Calories13
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0g
0%
Trans Fat0g
Polyunsaturated Fat0g
Monounsaturated Fat0g
Cholesterol0mg
0%
Sodium13mg
1%
Total Carbohydrate0.5g
0%
Dietary Fiber1g
5%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium34mg
3%
Iron1mg
7%
Potassium230mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
1 / 28 g
5%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
0%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
0 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
113 / 400 mcg
28%
Vitamin A
101 / 800 mcg
13%
Vitamin C
14 / 83 mg
17%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
34 / 1k mg
3%
Copper
0 / 1 mg
0%
Iron
1 / 13 mg
9%
Magnesium
15 / 370 mg
4%
Manganese
0 / 2 mg
0%
Phosphorous
26 / 700 mg
4%
Potassium
230 / 3k mg
8%
Selenium
0 / 55 mcg
0%
Sodium
13 / 2.3k mg
1%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
4 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
46 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Spinach, water, fresh, raw. Australian Nutrient Database. Public Food Key F008763.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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