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Supunfol Calories
Leafy green rich in iron, fiber, and vitamins
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Supunfol (60 g) has 19 calories. That works out to 32 calories per 100 g. It contains 3.3 g of carbs, 1.6 g of protein, 0.2 g of fat and 2.2 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.
Supunfol Nutrition Facts
Selected: 1 cup (chopped) · 60 g
19
KCAL / 60G
Carbs
3.3g
· 1% DV
Protein
1.6g
· 3% DV
Fat
0.2g
· 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 62% · Protein 30% · Fat 8%
Supunfol nutrition facts table · 1 cup (chopped) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 2.2 g | 8% |
| 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 Supunfol?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 60 g | 19 kcal |
| 1 tablespoon (chopped) | 8 g | 3 kcal |
| 1 piece (whole) | 30 g | 10 kcal |
| ½ cup (chopped) | 30 g | 10 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (large) | 100 g | 32 kcal |
| 2 cup (chopped) | 120 g | 38 kcal |
| 1 bottle (whole) | 200 g | 64 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Supunfol
What is Supunfol?
Supunfol is a leafy green vegetable. Its leaves can be eaten raw or cooked, and they work in salads, soups, sautés, and other dishes that use leafy vegetables.
How do you cook Supunfol?
Sauté Supunfol briefly in a pan, or stir it into a soup or stew near the end of cooking. The leaves soften quickly, so prolonged cooking can leave them limp and reduce their fresh texture.
Can you eat Supunfol raw?
Yes, Supunfol can be eaten raw. Rinse the leaves thoroughly and add them to a salad; if the leaves or stems feel tough, use those parts in a cooked dish instead.
How can you tell if Supunfol is fresh?
Fresh Supunfol should have leaves that look crisp and retain their color, without a slimy surface or unpleasant smell. Limp leaves can still be cooked if they are otherwise sound, but discard any that show signs of spoilage.
What is the best way to store Supunfol?
Keep Supunfol unwashed in the refrigerator, loosely wrapped with a dry paper towel in a breathable bag or container. Moisture trapped around the leaves encourages them to wilt or spoil, so wash them just before use.
Can you freeze Supunfol?
Yes, Supunfol can be frozen for later use in cooked dishes. Blanch the leaves briefly, cool and drain them well, then freeze in meal-sized portions; thawed leaves are usually too soft for salads.
Do you need to remove Supunfol stems before cooking?
No, tender Supunfol stems can be chopped and cooked with the leaves. Remove only thick, fibrous sections if they seem tough, since those pieces may remain chewy after the leaves have softened.
Does cooking Supunfol destroy its iron?
Cooking does not simply eliminate all the iron in Supunfol, though some nutrients can be lost into cooking water. Pairing it with a vitamin C-rich food, such as citrus, can help the body absorb plant-based iron.
Can Supunfol replace spinach in recipes?
Supunfol can replace spinach in many recipes that call for leafy greens, including soups, egg dishes, and sautés. Add it toward the end of cooking and adjust the cooking time if its leaves soften faster or more slowly.
What flavors go well with Supunfol?
Lemon, garlic, olive oil, and eggs are practical pairings for Supunfol. A little acidity can brighten the flavor of cooked leaves, while adding it to soups or grains makes it easy to serve as part of a meal.
Supunfol Vitamins & Minerals
Vitamins
Vitamin K
228µg · 190% DV
Vitamin A
282µg · 31% DV
Vitamin C
20.4mg · 23% DV
Folate
72µg · 18% DV
Minerals
Manganese
0.42mg · 18% DV
Iron
2.52mg · 14% DV
Calcium
126mg · 13% DV
Magnesium
42mg · 10% DV
Potassium ⭐
306mg · 9% DV
Sodium
36mg · 2% DV
Supunfol Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Supunfol
To burn the 19 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 Supunfol?
Supunfol is an edible leafy green. Its precise place of origin and any established regional cooking tradition are unclear, so it is best treated as a versatile leafy vegetable rather than assigned to a particular cuisine. The leaves can be eaten raw or cooked.
They suit salads, quick sautés, soups and egg dishes, and can be stirred into grains or added to a sandwich. The flavour of leafy greens is generally mild and grassy, with a tender texture when briefly cooked. Supunfol contributes fibre and vitamins while remaining low in calories: a 100 g portion has 32 calories and 3.7 g of fibre. For a simple meal, pair it with beans, grains or eggs, and use a light hand with oil so the leaves remain the focus.
How Nutritious Is Supunfol?
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 Supunfol 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 Supunfol Contain Allergens?
No known major allergens
Which Diets Is Supunfol 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
Supunfol Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.