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Water Spinach
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Nutri-ScoreA

Water Spinach

Ipomoea aquatica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Water Spinach provides 23 kcal, 2.6g of protein, 4.1g of carbohydrates, and 1.2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Water spinach, also known as Ipomoea aquatica, is a leafy green vegetable commonly found in Southeast Asian cuisine. It is rich in vitamins and minerals, making it a nutritious addition to various dishes.

Also known as:
KangkungWater Morning Glory
Scientific NameIpomoea aquatica
Region of OriginSoutheast Asia
Popular Comparisons:
Water SpinachWater SpinachVSAcorn SquashAcorn SquashWater SpinachWater SpinachVSAdria Blue PotatoesAdria Blue PotatoesWater SpinachWater SpinachVSAir PotatoAir PotatoWater SpinachWater SpinachVSGarlicGarlicWater SpinachWater SpinachVSAlexandersAlexandersWater SpinachWater SpinachVSAloe VeraAloe VeraWater SpinachWater SpinachVSArrowheadArrowheadWater SpinachWater SpinachVSArtichokeArtichokeWater SpinachWater SpinachVSArugulaArugulaWater SpinachWater SpinachVSAsh GourdAsh Gourd

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories23 kcal
Water
92.5%
Fiber1.2g
Total6.9g
Protein
2.6g(38%)
Fats
0.2g(3%)
Carbohydrates
4.1g(59%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A281 µg (31%)
Vitamin C18 mg (20%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium77 mg (8%)
Iron1.2 mg (7%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, water spinach helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in dietary fiber, it promotes digestive health and aids in maintaining a healthy weight.
✓Contains essential vitamins and minerals that support immune function and overall health.
✓Low in calories and high in water content, making it an excellent choice for hydration and weight management.

Possible Risks & Side Effects

!May contain oxalates, which can contribute to kidney stone formation in susceptible individuals.
!Should be washed thoroughly to remove any pesticide residues or contaminants.

How to Prepare & Consume

Best enjoyed steamed or stir-fried to preserve its nutrients. Can also be eaten raw in salads.

Smart Selection & Storage

How to Select

Choose vibrant green leaves without yellowing or wilting. Fresh stems should be firm and crisp.

How to Store

Store in a cool, dry place or refrigerate in a sealed bag to keep it fresh for longer.

Myths vs Realities

MythWater spinach is only a water plant and lacks nutrients.
RealityIn fact, water spinach is nutrient-dense and provides essential vitamins and minerals.
MythCooking destroys all the nutrients in water spinach.
RealityWhile some nutrients may be lost, cooking can enhance the bioavailability of others.
MythWater spinach is unsafe to eat due to its watery habitat.
RealityWhen sourced from clean waters and properly washed, it is safe and nutritious.

Healthy Recipes

Water Spinach and Quinoa Salad

A refreshing salad combining water spinach and quinoa, topped with a zesty lemon dressing for a nutritious meal.

Ingredients
  • 1 cup cooked quinoa
  • 2 cups water spinach, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, chopped water spinach, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Stir-Fried Water Spinach with Garlic

A quick and easy stir-fry dish featuring water spinach sautéed with garlic and a hint of chili for a flavorful side.

Ingredients
  • 3 cups water spinach, cleaned
  • 3 cloves garlic, minced
  • 1 tablespoon vegetable oil
  • 1 teaspoon chili flakes
  • Salt to taste
Instructions
  1. 1. Heat vegetable oil in a pan over medium heat and add minced garlic, sautéing until fragrant.
  2. 2. Add water spinach and chili flakes, stirring frequently until the spinach is wilted.
  3. 3. Season with salt, mix well, and serve hot.

Water Spinach Smoothie

A nutrient-packed smoothie blending water spinach with banana and almond milk for a healthy breakfast option.

Ingredients
  • 1 cup water spinach, chopped
  • 1 ripe banana
  • 1 cup almond milk
  • 1 tablespoon almond butter
  • 1 teaspoon honey (optional)
Instructions
  1. 1. In a blender, combine water spinach, banana, almond milk, almond butter, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Water Spinach Soup

A light and nutritious soup made with water spinach, ginger, and coconut milk for a comforting dish.

Ingredients
  • 2 cups water spinach, chopped
  • 1 can coconut milk
  • 1 inch ginger, sliced
  • 2 cups vegetable broth
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, combine vegetable broth and ginger, bringing to a boil.
  2. 2. Add water spinach and coconut milk, simmering for 10 minutes.
  3. 3. Season with salt and pepper, blend if desired, and serve warm.

Water Spinach and Tofu Stir-Fry

A protein-rich stir-fry featuring water spinach and tofu, flavored with soy sauce and sesame oil.

Ingredients
  • 1 block firm tofu, cubed
  • 3 cups water spinach, cleaned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon vegetable oil
  • 1 teaspoon sesame seeds
Instructions
  1. 1. Heat vegetable oil in a pan and add cubed tofu, frying until golden brown.
  2. 2. Add water spinach, soy sauce, and sesame oil, cooking until the spinach is wilted.
  3. 3. Sprinkle with sesame seeds and serve hot.

Water Spinach and Chickpea Curry

A hearty and flavorful curry made with water spinach and chickpeas, perfect for a wholesome meal.

Ingredients
  • 1 can chickpeas, drained
  • 2 cups water spinach, chopped
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a pot, heat olive oil and add curry powder, stirring for a minute.
  2. 2. Add chickpeas and coconut milk, simmering for 5 minutes.
  3. 3. Stir in water spinach, cook until wilted, season with salt, and serve with rice.

Water Spinach Omelette

A protein-packed omelette filled with water spinach and feta cheese, perfect for a healthy breakfast.

Ingredients
  • 3 eggs
  • 1 cup water spinach, chopped
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. In a bowl, whisk eggs with salt and pepper.
  2. 2. Heat olive oil in a pan, add water spinach, and sauté until wilted.
  3. 3. Pour in the eggs, sprinkle feta cheese on top, and cook until set, then fold and serve.

Water Spinach and Brown Rice Bowl

A nourishing bowl featuring brown rice topped with sautéed water spinach and a drizzle of tahini sauce.

Ingredients
  • 1 cup cooked brown rice
  • 2 cups water spinach, cleaned
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt to taste
Instructions
  1. 1. In a pan, sauté water spinach until wilted, seasoning with salt.
  2. 2. In a bowl, layer cooked brown rice and top with sautéed water spinach.
  3. 3. Drizzle tahini and lemon juice over the top before serving.

Water Spinach and Avocado Toast

A trendy and nutritious toast topped with smashed avocado and sautéed water spinach for a healthy snack.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1 cup water spinach, cleaned
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toast the bread slices until golden brown.
  2. 2. In a pan, heat olive oil and sauté water spinach until wilted, seasoning with salt.
  3. 3. Mash avocado on the toasted bread, top with sautéed water spinach, and serve immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of water spinach?

Water spinach is rich in vitamins A and C, calcium, and iron, which support immune health, bone health, and overall well-being.

How can I incorporate water spinach into my diet?

You can add water spinach to stir-fries, soups, or salads for a nutritious boost.

Is water spinach safe to eat raw?

Yes, but ensure it is thoroughly washed to remove any contaminants.

How do I store water spinach?

Store it in the refrigerator in a sealed container to maintain freshness for up to a week.

Can water spinach help with weight loss?

Yes, its low calorie and high fiber content can aid in weight management.

What is the glycemic index of water spinach?

Water spinach has a low glycemic index of 15, making it suitable for blood sugar control.

Are there any risks associated with eating water spinach?

Individuals prone to kidney stones should limit their intake due to oxalates.

How do I prepare water spinach for cooking?

Wash thoroughly, trim the ends, and cook quickly to retain nutrients.

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Comparisons
Water Spinach vs Acorn Squash Water Spinach vs Adria Blue Potatoes Water Spinach vs Air Potato
Nutrients
Protein in Water Spinach Calories in Water Spinach Vitamin-c in Water Spinach Magnesium in Water Spinach
Featured Guides
Health Benefits of Water Spinach Healthy Recipes with Water Spinach
Rankings
Vegetables high in vitamin-a Vegetables high in vitamin-c Vegetables low in carbohidratos Vegetables low in índice glucémico