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Chong Calories
Leafy green, low-calorie, provides fiber and micronutrients
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (chopped) of Chong (70 g) has 16 calories. That works out to 23 calories per 100 g. It contains 2.5 g of carbs, 1.5 g of protein, 0.2 g of fat and 1.5 g of fiber. Its 147 µg of Vitamin K covers 123% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Chong?
Chong is a leafy green vegetable used in Asian cooking, though the name can refer to different greens in different places. Its tender leaves and stems are generally cooked rather than treated as a salad green.
It has a mild, fresh flavour and softens quickly with heat. In its Asian cooking contexts, it is often briefly stir-fried or added to soups; it also works in a simple egg dish or alongside rice for a convenient meal. Chong is low in calories and provides fibre and micronutrients. Cook it just until tender to preserve some texture, and use a light hand with oil if you want to keep the dish light.
Chong Nutrition Facts
Selected: 100 g
23
KCAL / 100G
Carbs
3.6g
· 1% DV
Protein
2.1g
· 4% 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 56% · Protein 33% · Fat 11%
Chong Vitamins & Minerals
Vitamins
Vitamin K
210µg · 175% DV
Vitamin A
370µg · 41% DV
Vitamin C
28mg · 31% DV
Folate
80µg · 20% DV
Minerals
Calcium
105mg · 11% DV
Iron
2mg · 11% DV
Potassium ⭐
310mg · 9% DV
Magnesium
32mg · 8% DV
How Nutritious Is Chong?
Nutrient density
Very 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.
Chong Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chong
To burn the 23 calories in 100 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.
Is Chong 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 Chong Contain Allergens?
No known major allergens
Which Diets Is Chong 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
Chong Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Chong
Foods Similar to Chong
Frequently Asked Questions About Chong
What is Chong?
Chong is a leafy green vegetable. Its leaves can be eaten raw or cooked, and it provides fiber and micronutrients.
What does Chong taste like?
Chong has a fresh, leafy taste, though its exact flavor can vary with the plant and how mature it is. Try a small raw piece to judge its flavor before adding it to a dish.
Do you need to remove Chong stems before cooking?
No, thin, tender Chong stems can be cooked along with the leaves. Chop thicker stems smaller and start cooking them first, since they may take longer to soften.
How do you cook Chong without overcooking it?
Add Chong leaves near the end of cooking and heat them just until they wilt. They soften faster than thicker pieces, so prolonged cooking can leave them limp.
Can Chong be added to soup?
Yes, Chong works in soup. Stir the washed, chopped leaves in near the end so they wilt without being cooked for the entire simmering time.
How should you wash Chong before eating it?
Separate the Chong leaves and rinse them thoroughly under running water, paying attention to the base where grit can collect. Drain well before using, especially in a salad or stir-fry.
How long does Chong last in the refrigerator?
Chong keeps best when refrigerated unwashed and dry, wrapped loosely in a paper towel inside a produce bag. Check it regularly and use it while the leaves are still firm and fresh.
Can you freeze Chong?
Yes, but thawed Chong becomes softer and is better suited to cooked dishes than salads. Wash and dry the leaves, portion them, and freeze them in an airtight container.
Can Chong be eaten raw in a salad?
Yes, Chong can be eaten raw after thorough washing. Chop the leaves and add a small amount to a salad first to see how their flavor and texture work with the other ingredients.
Can Chong replace spinach in a cooked recipe?
Yes, Chong can replace spinach in many cooked dishes, such as soups, egg dishes, and sautés. Add it near the end because leafy greens can differ in how quickly they soften.
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Nutrition data compiled from USDA FoodData Central and scientific sources.