Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Kapai Calories
Leafy green vegetable, low in calories, contains fiber and micronutrients
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Kapai (30 g) has 7 calories. That works out to 23 calories per 100 g. It contains 1.1 g of carbs, 0.9 g of protein, 0.1 g of fat and 0.7 g of fiber. Its 144.9 µg of Vitamin K covers 121% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kapai Nutrition Facts
Selected: 1 cup (chopped) · 30 g
7
KCAL / 30G
Carbs
1.1g
· 0% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 40% · Fat 11%
Kapai nutrition facts table · 1 cup (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0.7 g | 3% |
| Protein | 0.9 g | 2% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Kapai?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 30 g | 7 kcal |
| 1 piece (whole) | 15 g | 3 kcal |
| 2 cup (chopped) | 60 g | 14 kcal |
| 5 piece (whole) | 75 g | 17 kcal |
| 1 serving (small) | 80 g | 18 kcal |
| 100 g | 100 g | 23 kcal |
| 1 serving (medium) | 120 g | 28 kcal |
| 1 serving (large) | 180 g | 41 kcal |
Calculated from 23 calories per 100 g.
Frequently Asked Questions About Kapai
What does kapai taste like?
Kapai is a leafy green, but its exact flavor can vary with the variety and freshness. Taste a small piece before seasoning; if it seems bitter or strongly flavored, pair it with lemon, garlic, or a creamy dressing.
Can you eat kapai raw in a salad?
Yes, kapai can be eaten raw if the leaves are washed thoroughly. Dry them well so dressing clings, then slice or tear them into a salad. Discard leaves that are slimy, badly bruised, or yellowing.
Does kapai need to be cooked before eating?
No, kapai does not always need to be cooked. Raw leaves work in salads and sandwiches, while cooking softens them and suits soups or sautés. Wash the leaves carefully either way, especially around folds where grit can collect.
What can I use instead of kapai in a recipe?
Spinach or another tender leafy green can usually stand in for kapai in soups, sautés, and egg dishes. The substitute may cook down at a different rate, so add it gradually and stop cooking once the leaves are tender.
Can you blend kapai into a smoothie?
Yes, washed raw kapai can be blended into a smoothie. Its leafy flavor is easier to balance with fruit such as banana or berries and a liquid of your choice; blend it thoroughly for an even texture.
How do you keep kapai from getting soggy when sautéing it?
Dry kapai well after washing and cook it in a hot pan without crowding it. Excess water and an overcrowded pan make the leaves steam rather than sauté; cook in batches if you have a large amount.
Can cooked kapai be reheated?
Yes, cooked kapai can be reheated once if it was refrigerated promptly after cooking. Heat it until steaming hot, and avoid repeatedly warming and cooling the same portion, which can worsen its texture and food safety.
Can kapai be added to pasta?
Yes, kapai works in pasta dishes. Stir washed, chopped leaves into the sauce near the end of cooking so they wilt without turning mushy; garlic, olive oil, and a squeeze of lemon make a simple pairing.
Can you freeze fresh kapai without blanching it?
You can freeze kapai without blanching, but its color and texture may deteriorate more quickly. For better results, briefly blanch the washed leaves, cool them promptly, squeeze out excess water, and freeze them in recipe-sized portions.
Is kapai suitable for babies?
Kapai can be offered to a baby once they are ready for solid foods, cooked until soft and served in an age-appropriate texture. Introduce it as part of varied meals; ask your pediatrician about individual feeding concerns.
Kapai Vitamins & Minerals
Vitamins
Vitamin K
144.9µg · 121% DV
Vitamin A
140.7µg · 16% DV
Folate
58.2µg · 15% DV
Vitamin C
8.43mg · 9% DV
Minerals
Manganese
0.27mg · 12% DV
Magnesium
24mg · 6% DV
Potassium ⭐
167mg · 5% DV
Iron
0.81mg · 5% DV
Sodium
24mg · 1% DV
Kapai Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kapai
To burn the 7 calories in 1 cup (chopped) (30 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 Kapai?
Kapai is a leafy green used for its edible leaves, rather than a prepared dish with a single established regional origin. Depending on the variety and how tender the leaves are, they can be eaten raw in salads or cooked. The flavour is gently vegetal and the leaves soften readily, making them suitable for quick cooking as well as longer-cooked dishes.
Across the cuisines where leafy greens are common, Kapai can be stirred into soups, stews or sautés, or served as a simple side; a brief cook helps retain its colour and texture. It is low in calories and provides fibre, with 23 calories per 100 g. Pair it with beans, eggs or grains for a more filling meal, or add it to a salad for a lighter option.
How Nutritious Is Kapai?
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.
Is Kapai 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 Kapai Contain Allergens?
No known major allergens
Which Diets Is Kapai 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
Kapai Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Kapai
Foods Similar to Kapai
Have another question about Kapai?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.