Swamp Cabbage · Ipomoea aquatica
Swamp cabbage, (skunk cabbage), raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Swamp cabbage, (skunk cabbage), raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 65/100
How many beneficial nutrients Swamp cabbage, (skunk cabbage), raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Swamp cabbage, (skunk cabbage), raw come from — the split across carbs, fat & protein.
51% from carbs
-
Carbs 51%3.1 g per serving
-
Fat 7%0.2 g per serving
-
Protein 42%2.6 g per serving
What Swamp cabbage, (skunk cabbage), raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 3.1 g | |
| Dietary Fiber | 2.1 g |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.6 g | |
| Histidine | 47.0 mg | — |
| Isoleucine | 104.0 mg | — |
| Leucine | 146.0 mg | — |
| Lysine | 109.0 mg | — |
| Methionine | 44.0 mg | — |
| Phenylalanine | 127.0 mg | — |
| Threonine | 140.0 mg | — |
| Valine | 135.0 mg | — |
| Alanine | 109.0 mg | — |
| Arginine | 148.0 mg | — |
| Aspartic Acid | 650.0 mg | — |
| Cystine | 28.0 mg | — |
| Glutamic Acid | 252.0 mg | — |
| Glycine | 99.0 mg | — |
| Proline | 88.0 mg | — |
| Serine | 122.0 mg | — |
| Tyrosine | 80.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 315.0 mcg | |
| Vitamin C | 55.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 57.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 77.0 mg | |
| Iron | 1.7 mg | |
| Magnesium | 71.0 mg | |
| Phosphorus | 39.0 mg | |
| Potassium | 312.0 mg | |
| Sodium | 113.0 mg | |
| Zinc | 0.2 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.2 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.6 g | — |
About Swamp cabbage, (skunk cabbage), raw
Water spinach (Ipomoea aquatica), also called swamp cabbage, kangkong, ong choy, or Chinese watercress, is a fast-growing leafy green that thrives in and around water across tropical Asia. A relative of the morning glory, it has arrow-shaped leaves and long, hollow, crunchy stems, and it ranks among the most popular greens in Southeast Asian and southern Chinese kitchens. Grown either floating in water or in moist garden beds, it is low in calories yet rich in vitamin A, vitamin C, iron, and fiber.
The one trick to cooking it is that the sturdy stems and tender leaves cook at different speeds, so the stems usually hit the hot wok first. A classic preparation is a quick, fiery stir-fry with garlic, chili, and a savory sauce such as fermented bean curd or shrimp paste, where the leaves wilt to silk while the stems stay crisp. It can also be blanched, slipped into soups and curries, or dressed as a salad.
Look for bright, crisp bunches with firm, unblemished leaves, and store water spinach in the refrigerator, using it within a day or two before the delicate leaves fade.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Swamp cabbage, (skunk cabbage), raw?
There are 19 calories in 100 g of Swamp cabbage, (skunk cabbage), raw, or about 2 calories in 1 shoot (13 g).
How much protein is in Swamp cabbage, (skunk cabbage), raw?
Swamp cabbage, (skunk cabbage), raw contains 2.6 g of protein per 100 g.
How many carbs are in Swamp cabbage, (skunk cabbage), raw?
Swamp cabbage, (skunk cabbage), raw has 3.1 g of carbohydrates per 100 g.
How much fat is in Swamp cabbage, (skunk cabbage), raw?
Swamp cabbage, (skunk cabbage), raw provides 0.2 g of total fat per 100 g.
What is Swamp cabbage, (skunk cabbage), raw a good source of?
Swamp cabbage, (skunk cabbage), raw is an excellent source of Vitamin C (61% DV) and Vitamin A (RAE) (35% DV) and a good source of Magnesium and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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