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Tambol Calories
Source of iron, fiber, and vitamin C; low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Tambol (60 g) has 21 calories. That works out to 35 calories per 100 g. It contains 3.7 g of carbs, 1.3 g of protein, 0.2 g of fat and 1.7 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tambol Nutrition Facts
Selected: 1 cup (chopped) · 60 g
21
KCAL / 60G
Carbs
3.7g
· 1% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 24% · Fat 8%
Tambol nutrition facts table · 1 cup (chopped) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 1.3 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 Tambol?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 60 g | 21 kcal |
| 1 tablespoon (chopped) | 8 g | 3 kcal |
| 1 piece (whole) | 15 g | 5 kcal |
| 1 piece (large) | 25 g | 9 kcal |
| 1 cup (shredded) | 30 g | 11 kcal |
| 1 serving (medium) | 50 g | 18 kcal |
| 1 cup (whole) | 80 g | 28 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (large) | 100 g | 35 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Tambol
What is Tambol?
Tambol is a local name for an edible vegetable, but the name may not identify the same botanical species everywhere. If you are buying it for the first time, ask the seller which part is eaten and follow a recipe from the place where it is commonly used.
How do you cook Tambol?
Tambol can be chopped and briefly sautéed or cooked with other vegetables. Because the name can refer to different plants or parts locally, start with a small amount and follow the cooking time in a reliable recipe for the specific Tambol you have.
What does Tambol taste like?
Tambol’s flavor depends on the plant sold under that name and the part used. To get a sense of its taste, cook a small amount simply before adding strong seasonings, then adjust salt, spices, or acidity to suit the dish.
Can you eat Tambol raw?
Whether Tambol is safe and customary to eat raw depends on which plant is meant by the local name. If its identity or usual preparation is unclear, wash it thoroughly and cook it rather than trying it raw.
Which part of Tambol is edible?
The edible part of Tambol can vary with the plant and local usage; the name alone does not establish whether its leaves, stems, or another part are eaten. Use only the part identified as food by the seller or a trusted local recipe.
How should you wash Tambol?
Rinse Tambol thoroughly under clean running water and discard damaged or spoiled pieces. If it is sold as leafy greens, separate the leaves and rinse away any grit trapped between them, then drain and chop just before cooking.
How do you store fresh Tambol?
Keep fresh Tambol unwashed in a breathable bag or container in the refrigerator’s vegetable drawer. Moisture can speed spoilage, so wash it just before use and discard pieces that become slimy, unusually soft, or unpleasant-smelling.
Can Tambol be frozen?
Yes, Tambol can be frozen, although its texture may soften after thawing. Clean and chop it, briefly blanch it, cool and drain it well, then freeze it in portions; add it straight to cooked dishes rather than relying on a crisp texture.
Is Tambol good for blood sugar control?
Tambol can fit into meals for people managing blood sugar, especially when paired with protein and other vegetables. It is not a treatment for diabetes, and the overall meal and any prescribed care still matter.
Can eating too much Tambol cause problems?
Eating a large amount of Tambol may cause gas or bloating, particularly if you are not used to higher-fiber vegetables. Try a smaller serving first, and avoid eating a plant whose identity or food use is uncertain.
Tambol Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Vitamin C
21mg · 23% DV
Vitamin A
192µg · 21% DV
Folate
42µg · 11% DV
Minerals
Manganese
0.36mg · 16% DV
Magnesium
39mg · 9% DV
Iron
1.62mg · 9% DV
Calcium
66mg · 7% DV
Potassium ⭐
192mg · 6% DV
Sodium
27mg · 1% DV
Tambol Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tambol
To burn the 21 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 Tambol?
Tambol is a leafy vegetable name used in some regions, but it is not a familiar, widely standardised name in English-speaking markets. The exact plant can vary by locality, so if you are buying it from a specialist grocer, ask how the variety is usually prepared rather than assuming it is interchangeable with a familiar green.
Its leaves are generally treated like other cooking greens: cooked until tender and served as a side or added to soups and egg dishes. Tambol is low in calories and provides fibre and vitamin C. A quick sauté with a little oil, or a handful stirred into a bean or grain dish, makes an easy, balanced serving.
How Nutritious Is Tambol?
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 Tambol 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 Tambol Contain Allergens?
No known major allergens
Which Diets Is Tambol 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
Tambol Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
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.