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Nandalina Calories
Green leafy plant, source of fiber and vitamins
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Nandalina (60 g) has 17 calories. That works out to 28 calories per 100 g. It contains 2.5 g of carbs, 1.6 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 228 µg of Vitamin K covers 190% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Nandalina Nutrition Facts
Selected: 1 cup (chopped) · 60 g
17
KCAL / 60G
Carbs
2.5g
· 1% DV
Protein
1.6g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 35% · Fat 10%
Nandalina nutrition facts table · 1 cup (chopped) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 1.6 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 Nandalina?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 60 g | 17 kcal |
| 1 tablespoon (chopped) | 10 g | 3 kcal |
| 1 piece (mini) | 15 g | 4 kcal |
| 1 piece (whole) | 30 g | 8 kcal |
| 1 cup (shredded) | 40 g | 11 kcal |
| 1 serving (medium) | 80 g | 22 kcal |
| 100 g | 100 g | 28 kcal |
| 1 pack (jumbo) | 150 g | 42 kcal |
| 1 bottle (large) | 250 g | 70 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Nandalina
Is Nandalina edible?
Nandalina sold and identified as an edible leafy vegetable can be eaten, but the name alone does not establish the plant’s identity. Do not eat a wild or ornamental plant based only on this name: it may be confused with Nandina, an ornamental plant that is not a food.
How do you cook Nandalina?
Cook edible Nandalina briefly by sautéing it or stirring it into a cooked dish near the end. The available description identifies it as a leafy green but does not specify a traditional recipe, so start with a small amount and taste it.
Can you eat Nandalina raw?
Yes, Nandalina identified and sold as an edible vegetable can be eaten raw after thorough washing. If you cannot verify the plant’s identity and food-grade source, do not eat it raw or cooked; cooking cannot make an incorrectly identified plant safe.
What does Nandalina taste like?
Nandalina is described as a green leafy plant, but a specific flavor profile is not established by that description. Taste can vary with the variety and maturity of the leaves, so try a small amount before using it in a larger dish.
How should you wash Nandalina leaves?
Rinse Nandalina leaves individually under cool running water to remove soil, then dry them with a clean towel or salad spinner. Washing whole leaves before chopping makes it easier to remove grit trapped between them.
How do you store Nandalina?
Keep Nandalina unwashed in the refrigerator, loosely wrapped or in a clean container, and wash it just before use. Moisture can hasten spoilage; discard leaves that become slimy or show signs of decay.
Can you freeze Nandalina?
Yes, you can freeze edible Nandalina, although its leaves may soften after thawing. Wash and dry them thoroughly, chop if useful, and freeze in an airtight container; use thawed Nandalina in cooked dishes rather than salads.
Are Nandalina stems edible?
Whether Nandalina stems are edible depends on the plant’s exact identity and how tough the stems are. For a verified food product, tender stems can be tried with the leaves; remove woody or unpleasantly fibrous parts.
Can you use Nandalina in salads?
Yes, verified edible Nandalina can be used in a salad if its leaves are fresh, tender, and thoroughly washed. Since its flavor and texture are not well established, combine a small amount with familiar salad greens first.
Who should avoid eating Nandalina?
Anyone should avoid Nandalina if its identity as an edible plant has not been verified. If you have reacted to it before, do not eat it; people with a relevant medical condition or medication concern should ask a healthcare professional for individual advice.
Nandalina Vitamins & Minerals
Vitamins
Vitamin K
228µg · 190% DV
Vitamin A
282µg · 31% DV
Vitamin C
19.2mg · 21% DV
Folate
66µg · 17% DV
Minerals
Manganese
0.3mg · 13% DV
Iron
1.26mg · 7% DV
Calcium
66mg · 7% DV
Potassium ⭐
204mg · 6% DV
Sodium
27mg · 1% DV
Nandalina Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nandalina
To burn the 17 calories in 1 cup (chopped) (60 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 Nandalina?
Nandalina is a leafy green plant eaten as a vegetable. There is little reliable information about its place of origin or a particular culinary tradition, so it is best not to assign it to a specific cuisine. Treat it like an unfamiliar leafy green: wash it well, try a small amount, and see how its mild, fresh flavour suits you. The leaves can be eaten raw if tender, or cooked until soft.
Use Nandalina in a salad, stir it into soup, or sauté it briefly as a side dish. It contributes fibre while remaining light in calories: a 100 g portion has 28 calories. Pair it with beans, grains or eggs for a more substantial meal.
How Nutritious Is Nandalina?
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 Nandalina 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 Nandalina Contain Allergens?
No known major allergens
Which Diets Is Nandalina Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Nandalina Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
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.