Kangkong (Water Spinach) Nutrition Facts
Kangkong, also referred to as water spinach, is a well-loved leafy vegetable commonly found in South and Southeast Asian cuisine.
Recognized for its mildly sweet flavor and succulent, slightly slimy texture, Kangkong is frequently incorporated into salads, braised dishes, and stir-fries.
Despite belonging to the Convolvulaceae family and sharing a botanical relation with sweet potatoes, Kangkong bears little resemblance to conventional spinach.
Scientific Name: Ipomoea aquatica Forsk.
 |
| Water spinach greens (Photo-by Whologwhy) |
The water spinach plant feayures smooth, hollow stems reminiscent of watercresswatercress, earning it the moniker "hollow stemmed vegetable" (Kung Shin Tsai) in China. Its vibrant green, lanceolate leaves exhibit a broad range of sizes, spanning from 2.5 to 8 cm in width. While white, trumpet-shaped flowers with purple centers emerge in later stages, they are absent in actively harvested plants.
Two distinct varieties of water spinach exist based on their growth habits:
The tall, erect type thrives in soil abundant with organic matter and moisture. It develops new roots at inter-nodal junctions, which upon contact with the soil, anchor and extend further, resembling a creeper.
The semi-aquatic variety, known as "swamp cabbage," flourishes in swampy terrain. Its primary root is firmly anchored in the soil, while secondary (adventitious) rootlets at the inter-nodes either float freely in the water or, upon touching the surface, adhere to the soil.
Health Benefits of Kangkong (Water Spinach)
Kangkong greens offer a wealth of health benefits, starting with their low calorie and fat content. Despite their lightness, these succulent leaves are packed with vital nutrients, led by vitamin A (6600 IU/100 grams), alongside a rich array of antioxidants and minerals.
With just 19 calories per 100 grams of fresh leaves, Kangkong is a favored choice among nutritionists for cholesterol management and weight loss programs due to its antioxidant-rich, low-calorie, and low-fat properties.
The fresh leaves of water spinach are abundant in phenolic antioxidants like carotene-ß, lutein, xanthin, and cryptoxanthin.
Raw Kangkong leaves boast impressive levels of ascorbic acid. In fact, 100 grams of these greens provide 55 mg or 92% of the daily recommended intake of vitamin C. This powerful antioxidant scavenges free radicals and reactive oxygen species (ROS), guarding the body against various diseases.
Regular consumption of vitamin C-rich foods aids in tissue repair for connective tissue, hair, and skin. Moreover, it contributes to the prevention of iron deficiency anemia, delays aging, and offers protection against cancers.
Kangkong greens stand out as a rich source of vitamin A, akin to other leafy greens such as spinach, kale, and watercress. With 6300 IU or 210% of the daily recommended values per 100 grams, vitamin A supports mucosal integrity, hair and skin health, vision, and acts as an anti-cancer and anti-aging agent at the cellular level.
These greens are also packed with various B-complex vitamins, including riboflavin, niacin, vitamin B-6, and folic acid, which are crucial for metabolic functions.
Additionally, Kangkong greens are a rich source of essential minerals such as iron, calcium, potassium, magnesium, manganese, and phosphorus. These minerals play vital roles in bone and teeth mineralization, heart rhythm regulation, and act as cofactors for antioxidant enzymes like superoxide dismutase.
Kangkong greens offer a bounty of health-promoting nutrients. Regular consumption is associated with prevention against osteoporosis, iron-deficiency anemia, and vitamin-A deficiency. Moreover, they are believed to provide protection against cardiovascular diseases, colon cancer, and prostate cancer.
| Principle | Nutrient Value | Percent of RDA |
|---|---|---|
| Energy | 19 kcal | 1% |
| Carbohydrates | 3.14 g | 2% |
| Protein | 2.6 g | 4.5% |
| Total Fat | 0.20 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.1 g | 5.5% |
| Vitamins | ||
| Folates | 57 µg | 14% |
| Niacin | 0.900 mg | 5.5% |
| Pantothenic acid | 0.141 mg | 3% |
| Pyridoxine | 0.096 mg | 7% |
| Riboflavin | 0.100 mg | 8% |
| Thiamin | 0.030 mg | 2.5% |
| Vitamin A | 6300 IU | 210% |
| Vitamin-C | 55 mg | 92% |
| Electrolytes | ||
| Sodium | 113 mg | 7.5% |
| Potassium | 312 mg | 6.6% |
| Minerals | ||
| Calcium | 77 mg | 8% |
| Copper | 0.023 mg | 2.5% |
| Iron | 1.67 mg | 21% |
| Magnesium | 71 mg | 18% |
| Manganese | 0.160 mg | 7% |
| Phosphorus | 39 mg | 5.5% |
| Selenium | 0.9 µg | 1.5% |
| Zinc | 0.18 mg | 1.5% |
Selection and storage
Water spinach, also known as kangkong, is typically ready for harvesting approximately 45 days after seeding. When harvesting, pick the top shoots while leaving about 2 inches of the lower stem intact to encourage new growth for future harvests. For the best flavor, it's recommended to harvest before the plant blooms.
When purchasing water spinach from markets, it is available in bundles of varying sizes and weights. Look for bundles with deep green, large leaves as they tend to have a richer flavor compared to those with small leaves.
Ensure to avoid bundles with wilted, yellowish leaves, as well as those with signs of damage or insect infestation.
Water spinach is susceptible to damage if not stored properly. To maintain freshness, wrap the leaves in damp towels and store them in the refrigerator, similar to how you would store other greens like spinach.
Preparation and Serving methods
In the manner of watercress, this leafy green also thrives in aquatic environments. Therefore, it is essential to wash it in clean, running water, and then soak it in salt water for about half an hour to rid it of parasite eggs and worms that thrive well under aquatic conditions.
After rinsing, mop it dry using a soft cloth or paper towel. Chop it using a paring knife and trim away tough stems. Young tender shoots may be eaten raw in salads, while larger leaves should be cooked before consumption.
Kangkong greens have a very mild, subtly sweet taste and a slightly mucilaginous texture. Steam cooking or braising brings out their unique flavors and contrasts the texture between crunchy stems and succulent, moist leaves. Sauté with butter and garlic, toss with a little vinegar, and finish by sprinkling toasted sesame seeds. Boiled greens may also be served creamed, with cheese sprinkled on top.
Here are some serving tips:
 |
| Tumis kangkung-Stir-fried water-spinach. (Photo by Farhan Perdana) |
Fresh, tender kangkung shoots are perfect additions to green salads.
The young stems and leaves can be boiled, steamed, or sautéed in oil for various culinary uses, including stews and curries.
Indonesian cuisine features "Tumis kangkung," a stir-fry of water spinach with chilies and shrimp paste.
Finely chopped kangkung stems and leaves can be sautéed with garlic as a filling for momos (dim sum).
Kangkung serves as an excellent substitute for other leafy greens like spinach, chard, basella, and sorrel in numerous recipes.
Safety profile
Aquatic plants like kangkong greens may carry water-borne pests, potentially leading to gut infections such as flukes (F. buski).
The larval stages of these trematodes, known as metacercariae, commonly encyst on various aquatic plants including water-spinach, water chestnut, water caltrop, lotus root, and other edible greens. Consumption of raw, uncleansed greens may result in symptoms such as stomach pain, diarrhea, fever, allergic reactions to larvae, and, in severe cases of infestation, intestinal obstruction.
To mitigate risks, purchase water-spinach from reputable farms that utilize clean water for irrigation. Avoid greens sourced from stagnant or polluted water sources. (Medical disclaimer).
≻≻-Back to Vegetables from Kangkong (water spinach). Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and health benefits.
≻≻-Back to Home page.
Further reading:
Water spinach- pdf.
University of Hawaii at manoa-Ung Choi: Postharvest Quality-Maintenance Guidelines. -pdf