Prepared and Processed / Cooked Meals from Fresh Ingredients
adobong kangkong
Community Recipe
Macronutrients
Nutrition Facts
| 3 Servings Per Container | |
| Serving Size: 259g |
| Calories | 231kcal / 2530kcal (9%) |
Macronutrients
Protein | 5.16 g/ 71g (7%) | ||||||||
Total Fat | 13.85 g/ 42g (32%) | ||||||||
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Total Carbs | 21.03 g/ 348g (6%) | ||||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 1.03 mg NE/ 16mg NE (6%) |
Vit C | 10.15 mg/ 70mg (14%) |
Vit B6 | 0 mg/ 1mg (0%) |
Vit B9 | 0.06 mcg DFE/ 400mcg DFE (0.02%) |
Vit B12 | 0 mcg/ 2mcg (0%) |
Vit E | 2.31 mg AT/ 10mg AT (23%) |
Vit B | 0 mcg/ 5mcg (0%) |
Vit K | 10.05 mcg/ 61mcg (16%) |
Vitamin B5 | 0 mg/ 5mg (0%) |
Minerals
Calcium | 105.14 mg/ 750mg (14%) |
Phosphorus | 72.85 mg/ 700mg (10%) |
Iron | 4.91 mg/ 12mg (40%) |
Sodium | 1702.61 mg/ 1500mg (113%) |
Copper | 0.01 mg/ 1mg (1%) |
Magnesium | 1.86 mg/ 240mg (0.78%) |
Potassium | 11.73 mg/ 2000mg (0.59%) |
Selenium | 0.03 µg/ 38µg (0.08%) |
Zinc | 0.01 mg/ 7mg (0.15%) |
Manganese | 0.04 mg/ 2mg (1%) |
Recipe Ingredients
| Swamp cabbage lvs, boiled (250g) carb |
| Onion, Bombay bulb (67g) flavor |
| Garlic bulb (30g) flavor |
| Soy sauce (240g) seasoning |
| Vinegar (30g) flavor |
| Water, bottled, generic (118g) |
| Canola oil (40g) fat |
| Spices, pepper, black (1g) flavor |
What is this food?
Adobong kangkong is a Filipino vegetable dish where kangkong (water spinach) is cooked in a savory adobo-style sauce, usually with soy sauce, vinegar, garlic, and sometimes a bit of oil. It’s typically served as a viand/side to balance the meal.
Why it matters to health
Kangkong provides dietary fiber (about 3.7 g per 259 g serving), which helps with regular digestion and keeps you feeling full. It also has carbohydrates and low sugar (about 2.0 g), so it’s a good option for adding volume to your plate. However, this version can be higher in sodium (about 1703 mg) because of soy sauce—so it’s best to enjoy it in appropriate portions, especially if you’re watching blood pressure. It also has fat (about 13.9 g) with some saturated fat (about 1.0 g), so keeping the oil amount reasonable helps make the dish lighter.
Healthier tips
- For a balanced 3-meal day plus 1–2 snacks, use adobong kangkong as your vegetable side with a reasonable portion of rice and a protein (fish, chicken, tofu, or eggs).
- To manage sodium: choose a lighter sauce (less soy sauce), add more vinegar for flavor, and avoid extra patis/soy on top.
- To manage fat: use less oil when sautéing garlic, and don’t let the dish become oily.
- Portion guide: since this serving is about 259 g, aim for a serving size that fits your plate—especially if your meal already has salty items.
- Enjoy it often, but keep it in moderation as part of your overall daily intake.
Common Filipino dishes
Adobong kangkong, Adobo (chicken or pork), Sinigang na baboy, Pinakbet, Ginisang kangkong, Paksiw na isda
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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