Water Spinach Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of water spinach contains 19 calories, 2.6g protein, 3.1g carbs, and 0.2g fat. Water Spinach is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19 kcal | 1% |
| Protein | 2.6g | 5% |
| Carbohydrates | 3.1g | 1% |
| Total Fat | 0.20g | 0% |
| Fiber | 2.1g | 8% |
| Sodium | 113.0mg | 5% |
Is Water Spinach Good for You?
Yes, Water Spinach is a nutritious, low-calorie vegetable that supports a healthy diet. It contains 2.1g of fiber (8% Daily Value) per 100g serving, along with 2.6g of protein (5% DV) and only 19 calories, making it an excellent choice for weight management and digestive health.
Key Health Benefits of Water Spinach
High in Fiber for Digestive Health — With 2.1g of fiber per 100g serving (8% Daily Value), Water Spinach supports healthy digestion and can help maintain regular bowel function while keeping you feeling fuller longer.
Excellent Low-Calorie Option — At just 19 calories per 100g (1% Daily Value), it is an ideal vegetable for anyone managing their caloric intake or working toward weight loss goals without sacrificing nutrition.
Provides Plant-Based Protein — The 2.6g of protein per 100g (5% Daily Value) makes Water Spinach a useful addition to plant-forward meals, contributing to daily protein needs and muscle maintenance.
Low in Fat and Sodium — It contains only 0.2g of total fat and 113mg of sodium per 100g, making it heart-friendly and suitable for those monitoring their sodium and fat consumption.
Supports Overall Nutrient Density — Despite its minimal calorie content, Water Spinach delivers meaningful amounts of essential nutrients, making every bite nutritionally efficient for balanced meal planning.
How Does Water Spinach Compare?
Water Spinach is similar to regular spinach in its nutritional profile but tends to be slightly lower in calories and equally rich in fiber. What sets it apart is its tender texture and mild flavor, which makes it more versatile in Asian cuisines while delivering comparable health benefits with exceptional efficiency.
Frequently Asked Questions
How many calories is in water spinach?
Water Spinach contains just 19 calories per 100g serving, making it one of the lowest-calorie vegetables available. A typical cooked serving of about 150g would contain roughly 28-30 calories.
Is water spinach good for weight loss?
Yes, Water Spinach is excellent for weight loss due to its very low calorie content (19 kcal per 100g) combined with 2.1g of fiber that promotes satiety. You can eat larger portions without significantly impacting your daily calorie intake.
How much fiber does water spinach contain?
Water Spinach provides 2.1g of dietary fiber per 100g serving, which equals 8% of your Daily Value. This fiber content supports digestive health and helps maintain steady blood sugar levels.
Can water spinach fit into a keto diet?
Water Spinach can fit into a keto diet since it is very low in carbohydrates (3.1g per 100g) and calories, though you’d need to account for the carbs in your daily macros. Its high fiber content also makes it a net-carb friendly option for ketogenic eating.
How should you store and prepare water spinach?
Water Spinach should be stored in the refrigerator in a plastic bag or container and used within 3-5 days for best quality. It is commonly stir-fried, steamed, or added to soups in Asian cooking, requiring just a few minutes of heat to become tender.
How to Track Water Spinach Nutrition with Gram
With the Gram app, logging Water Spinach is simple—just scan the vegetable using our AI food recognition feature or search the USDA database to instantly see its complete nutrient breakdown. Track your fiber, protein, and calorie intake across all your meals to understand how Water Spinach fits into your daily nutrition goals.
Frequently Asked Questions
How many calories is in water spinach?
Water Spinach contains just 19 calories per 100g serving, making it one of the lowest-calorie vegetables available. A typical cooked serving of about 150g would contain roughly 28-30 calories.
Is water spinach good for weight loss?
Yes, Water Spinach is excellent for weight loss due to its very low calorie content (19 kcal per 100g) combined with 2.1g of fiber that promotes satiety. You can eat larger portions without significantly impacting your daily calorie intake.
How much fiber does water spinach contain?
Water Spinach provides 2.1g of dietary fiber per 100g serving, which equals 8% of your Daily Value. This fiber content supports digestive health and helps maintain steady blood sugar levels.
Can water spinach fit into a keto diet?
Water Spinach can fit into a keto diet since it is very low in carbohydrates (3.1g per 100g) and calories, though you'd need to account for the carbs in your daily macros. Its high fiber content also makes it a net-carb friendly option for ketogenic eating.
How should you store and prepare water spinach?
Water Spinach should be stored in the refrigerator in a plastic bag or container and used within 3-5 days for best quality. It is commonly stir-fried, steamed, or added to soups in Asian cooking, requiring just a few minutes of heat to become tender.
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Nutrition data sourced from USDA FoodData Central. Track water spinach and thousands of other foods with the Gram app.