scored 90/100
Water convolvulus (morning glory) is a leafy green vegetable with minimal calories but substantial micronutrient density, particularly rich in vitamin A, vitamin C, and iron.
0.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 90.
Less a 2.0 anti-nutrient penalty (high sodium).
Water convolvulus, also known as water spinach or morning glory (Ipomoea aquatica), is a semi-aquatic leafy vegetable widely consumed across Southeast Asia and increasingly recognized in global cuisines. Despite its extremely low caloric content (19 kcal per 100g), it delivers impressive micronutrient concentration, particularly vitamin A (315 IU), vitamin C (55 mg), and bioavailable iron (1.67 mg). The vegetable contains notable amounts of folate (57 mcg), potassium (312 mg), and magnesium (71 mg)—minerals critical for cardiovascular regulation and metabolic function. Its high water content (>90%) combined with dietary fiber (2.1g) supports digestive health and satiety with minimal energy density. Water convolvulus is particularly valuable for longevity-focused diets due to its nutrient-to-calorie ratio, making it ideal for metabolic health, weight management, and micronutrient sufficiency. The chlorophyll content and phenolic compounds suggest antioxidant properties, though specific bioactive compound research remains limited compared to other cruciferous greens. Traditional use in Asian medicine and emerging phytochemical studies indicate potential benefits for blood sugar regulation and hepatic function, though more rigorous clinical evidence is needed.
High iron content combined with vitamin C (55 mg per 100g) significantly increases non-heme iron bioavailability, supporting hemoglobin synthesis and oxygen transport
Contains chlorophyll, carotenoids (vitamin A precursor), and polyphenols that neutralize reactive oxygen species and reduce oxidative stress-related aging
High potassium (312 mg) and magnesium (71 mg) content supports sodium-potassium pump function and vascular endothelial health, promoting healthy blood pressure
Contains calcium (77 mg), magnesium, and phosphorus in ratios supporting bone mineralization and remodeling processes
Bioactive compounds and high folate (57 mcg) support phase I and II detoxification enzyme function and methylation pathways
Consuming water convolvulus at lunch or dinner with iron-rich proteins and vitamin C sources optimizes mineral absorption during active digestive phases; the magnesium and potassium support afternoon energy stability
Fasting-compatible
Can be included in intermittent fasting protocols due to negligible caloric density; however, pairing with a small amount of fat during eating windows enhances micronutrient absorption
Per 100 g of the default form. Bars show how much higher or lower water convolvulu is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Water Convolvulu is classified as a vegetable. Water convolvulus (morning glory) is a leafy green vegetable with minimal calories but substantial micronutrient density, particularly rich in vitamin A, vitamin C, and iron.
Water Convolvulu scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Magnesium, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.2 g of protein (~4% of the 50 g daily value).
Not really. A 85 g serving provides about 1.8 g of fiber (~6% of the 28 g daily value).
In a 85 g serving, water convolvulu is highest in Vitamin C (~52% DV), Magnesium (~14% DV), Folate (~12% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.9 g of net carbs (2.7 g total minus 1.8 g fiber).
Best in the midday. Consuming water convolvulus at lunch or dinner with iron-rich proteins and vitamin C sources optimizes mineral absorption during active digestive phases; the magnesium and potassium support afternoon energy stability
A typical serving is around 85 g (~16 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating water convolvulu alongside several other vegetable sources.
Water Convolvulu pairs nicely with: Pair with citrus (lemon/lime) or bell peppers because the additional vitamin C dramatically increases non-heme iron absorption by 2-4 fold; Combine with healthy fats (sesame oil, olive oil, coconut oil) because fat-soluble vitamin A absorption requires dietary lipids for optimal bioavailability; Pair with fermented foods (kimchi, tempeh, miso) because probiotics support nutrient absorption and folate synthesis in the gastrointestinal tract; Combine with garlic and ginger because sulfur compounds and gingerols enhance antioxidant effects and support digestive enzyme production.
High sodium.
Encyclopedia entries that supply the same signature nutrients water convolvulu contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients water convolvulucontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.