Ong Choy Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ong Choy contains 65 calories, 2.8g protein, 4.5g carbs, and 4g fat per one cup (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 65 kcal | 3% |
| Protein | 2.8g | 6% |
| Carbohydrates | 4.5g | 2% |
| Total Fat | 4.0g | 5% |
| Fiber | 2.1g | 8% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.60g | 3% |
| Sodium | 85.0mg | 4% |
| Potassium | 35.0mg | 1% |
| Calcium | 55.0mg | 4% |
| Iron | 310.0mg | 1722% |
| Magnesium | 0.50mg | 0% |
| Zinc | 45.0mg | 409% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 0.80mg | 47% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 55.0mcg | 14% |
| Vitamin E | 1.2mg | 8% |
| Phosphorus | 320.0mg | 26% |
Is Ong Choy Good for You?
Ong Choy provides 65 calories per one cup (150g) with 2.8g protein, 4.5g carbohydrates, and 4g fat. It is a source of iron (1722% dv), zinc (409% dv), vitamin b6 (47% dv).
Water spinach (ong choy/kangkong) stir-fried with garlic and oil, a popular Southeast Asian and Chinese vegetable side dish
Key Health Benefits of Ong Choy
- Iron (1722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (409% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (47% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (26% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Ong Choy Nutrition with Gram
Use Gram to log ong choy and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in ong choy?
Ong Choy contains 65 calories per one cup (150g).
How much protein is in ong choy?
Ong Choy provides 2.8g of protein per one cup (150g).
How many carbs are in ong choy?
Ong Choy has 4.5g of carbohydrates per one cup (150g).
Is ong choy good for tracking nutrition?
Yes. Ong Choy can be logged by calories, macros, and micronutrients in the Gram app.
How should I use ong choy in a meal plan?
Use Ong Choy as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track ong choy and thousands of other foods with the Gram app.