Water Convolvulu
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.
Variants (2)
Nutrition Β· per ~85 g serving Β· β ΒΎ cup chopped
- Vitamin C46.8 mg52% DV
- Folate48.4 mcg12% DV
- Vitamin B60.12 mg7% DV
- Riboflavin0.09 mg7% DV
- Vitamin A267.8 iu5% DV
- Niacin0.77 mg5% DV
- Thiamin0.03 mg2% DV
- Magnesium60.4 mg14% DV
- Iron1.4 mg8% DV
- Manganese0.14 mg6% DV
- Potassium265.2 mg6% DV
- Calcium65.5 mg5% DV
- Sodium96.0 mg4% DV
- Phosphorus33.1 mg3% DV
- Copper0.02 mg2% DV
- Zinc0.15 mg1% DV
- Selenium0.77 mcg1% DV
- Carotenoids~5.1 mg
- Polyphenols~128 mg
Score Β· 91/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin C61% DV
- Magnesium17% DV
- Folate14% DV
- Iron9% DV
- Vitamin B68% DV
Overview
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)βminerals 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.
Health Benefits (5)
- Enhanced iron absorption and anemia preventionmoderateHigh iron content combined with vitamin C (55 mg per 100g) significantly increases non-heme iron bioavailability, supporting hemoglobin synthesis and oxygen transport
- Antioxidant-mediated cellular protectionmoderateContains chlorophyll, carotenoids (vitamin A precursor), and polyphenols that neutralize reactive oxygen species and reduce oxidative stress-related aging
- Cardiovascular and blood pressure regulationmoderateHigh potassium (312 mg) and magnesium (71 mg) content supports sodium-potassium pump function and vascular endothelial health, promoting healthy blood pressure
- Bone mineral density supportemergingContains calcium (77 mg), magnesium, and phosphorus in ratios supporting bone mineralization and remodeling processes
- Hepatic detoxification supportemergingBioactive compounds and high folate (57 mcg) support phase I and II detoxification enzyme function and methylation pathways
Food Pairings
- Β·Pair with citrus (lemon/lime) or bell peppers because the additional vitamin C dramatically increases non-heme iron absorption by 2-4 fold
- Β·Combine with healthy fats (sesame oil, olive oil, coconut oil) because fat-soluble vitamin A absorption requires dietary lipids for optimal bioavailability
- Β·Pair with fermented foods (kimchi, tempeh, miso) because probiotics support nutrient absorption and folate synthesis in the gastrointestinal tract
- Β·Combine with garlic and ginger because sulfur compounds and gingerols enhance antioxidant effects and support digestive enzyme production
Practical Tips
- Β·Select young, tender shoots with bright green color; avoid yellowing or wilted stems which indicate nutrient degradation
- Β·Consume lightly cooked or blanched (2-3 minutes) rather than raw to reduce oxalate content while preserving heat-labile vitamin C
- Β·Store unwashed in a sealed plastic bag in the refrigerator crisper drawer for up to 5 days; trim stems before storage to maintain freshness
- Β·Prepare immediately before cooking by rinsing thoroughly to remove any sediment or contaminants, particularly if sourced from aquatic environments
- Β·Include 1-2 cups (50-100g) regularly in your diet as a high-volume, nutrient-dense component of meal prep bowls and stir-fries
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
PerΒ 100Β 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.
What people ask about water convolvulu
What is water convolvulu?
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.
Is water convolvulu healthy?
Water Convolvulu scores 91/100 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.
Is water convolvulu high in protein?
Not particularly. A 85 g serving provides about 2.2 g of protein (~4% of the 50 g daily value).
Is water convolvulu high in fiber?
Not really. A 85 g serving provides about 1.8 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in water convolvulu?
In a 85 g serving, water convolvulu is highest in Vitamin C (~52% DV), Magnesium (~14% DV), Folate (~12% DV).
Is water convolvulu keto-friendly?
Yes β 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).
When is the best time to eat water convolvulu?
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
How much water convolvulu should I eat?
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 β most adults benefit from rotating water convolvulu alongside several other vegetable sources.
What pairs well with water convolvulu?
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.
Supplements that mirror Water Convolvulu's nutrient profile
Encyclopedia entries that supply the same signature nutrients water convolvulu contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Water Convolvulu
These are the nutrients water convolvulucontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.