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Canga bitter Calories
Bitter-tasting plant food
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Canga bitter (70 g) has 22 calories. That works out to 32 calories per 100 g. It contains 4.5 g of carbs, 1.5 g of protein, 0.3 g of fat and 2.2 g of fiber. Its 101.5 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Canga bitter Nutrition Facts
Selected: 1 cup (chopped) · 70 g
22
KCAL / 70G
Carbs
4.5g
· 2% DV
Protein
1.5g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 22% · Fat 11%
Canga bitter nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.5 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Canga bitter?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 22 kcal |
| 1 piece (small) | 25 g | 8 kcal |
| 1 piece (medium) | 40 g | 13 kcal |
| 1 serving (small) | 50 g | 16 kcal |
| 1 serving (medium) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 2 cup (chopped) | 140 g | 45 kcal |
| 1 serving (large) | 150 g | 48 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Canga bitter
What is Canga bitter?
Canga bitter is a bitter-tasting vegetable. The name alone does not identify its exact botanical species, so confirm what plant is being sold before eating it raw or using preparation instructions meant for a different vegetable.
How do you cook Canga bitter?
Wash and cut Canga bitter, then sauté or simmer it until tender. If you are unfamiliar with the product, cook a small amount first; the right cooking time depends on which part of the plant is sold and how thick the pieces are.
How can you reduce the bitterness of Canga bitter?
To mellow Canga bitter, briefly blanch it and discard the water before cooking it with onion or tomato. This can soften the bitter flavor, though it will not remove it completely; avoid prolonged boiling if you want the vegetable to keep its texture.
Is Canga bitter supposed to taste bitter?
Yes, bitterness is a characteristic flavor of Canga bitter, not by itself a sign that it has spoiled. A foul smell, slimy surface, or visible mold is different: discard the vegetable if you notice any of those signs.
Can you eat Canga bitter raw?
Only eat Canga bitter raw when you have confirmed the exact plant and know it is sold for raw consumption. The name is not enough to establish that, so cook it if its identity or raw-use guidance is unclear.
How do you choose fresh Canga bitter?
Choose Canga bitter that looks firm and fresh, without mushy patches, slime, mold, or an unpleasant smell. If it is sold loose, ask the seller to identify the plant and select pieces that have not been sitting wet or damaged.
How should you wash Canga bitter before cooking?
Rinse Canga bitter thoroughly under clean running water just before preparing it. Gently separate any parts that may trap soil, then drain it well; washing it in advance and storing it wet can make it deteriorate faster.
Can you freeze Canga bitter?
Yes, Canga bitter can be frozen for later cooking. Wash and cut it first; briefly blanching and draining it can also mellow the bitterness. Cool it completely, freeze it in meal-sized portions, and expect a softer texture after thawing.
Does cooking Canga bitter remove its bitter taste?
No, cooking Canga bitter does not necessarily remove its bitterness, though blanching and discarding the water can make the flavor milder. Pairing it with ingredients such as onion, tomato, or lemon can also balance its taste.
What can you serve with Canga bitter?
Canga bitter works well alongside rice, beans, eggs, or a mild grain dish. Those pairings give its pronounced flavor a softer contrast; for a first serving, use a modest amount and adjust the seasoning after tasting.
Canga bitter Vitamins & Minerals
Vitamins
Vitamin K
101.5µg · 85% DV
Vitamin C
16.8mg · 19% DV
Vitamin A
147µg · 16% DV
Folate
47.6µg · 12% DV
Minerals
Manganese
0.22mg · 10% DV
Iron
1.26mg · 7% DV
Copper
0.06mg · 7% DV
Calcium
67mg · 7% DV
Potassium ⭐
217mg · 6% DV
Sodium
20mg · 1% DV
Canga bitter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canga bitter
To burn the 22 calories in 1 cup (chopped) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Canga bitter?
Canga bitter is a leafy vegetable valued for its pronounced bitterness and used especially in West and Central African cooking. The leaves are generally cooked in soups and stews; washing, soaking or briefly blanching them can soften their sharp taste.
In places where it is less familiar, it can be treated much like other sturdy cooking greens: chop it into a soup or simmer it with onion, tomato and spices. Its strong flavour works well alongside milder staples such as rice or cassava. It contributes fibre to a meal, and if you are trying it for the first time, start with a small amount and balance the bitterness with other ingredients.
How Nutritious Is Canga bitter?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Canga bitter Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Canga bitter Contain Allergens?
No known major allergens
Which Diets Is Canga bitter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Canga bitter Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.