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Toka leaves Calories
Leafy green, low calorie, provides fiber and micronutrients
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Toka leaves (35 g) has 11 calories. That works out to 32 calories per 100 g. It contains 1.8 g of carbs, 1.1 g of protein, 0.2 g of fat and 1 g of fiber. Its 73.5 µg of Vitamin K covers 61% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Toka leaves Nutrition Facts
Selected: 1 cup (chopped) · 35 g
11
KCAL / 35G
Carbs
1.8g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 33% · Fat 13%
Toka leaves nutrition facts table · 1 cup (chopped) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 1.1 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.
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How Many Calories in 1 Cup of Chopped Toka leaves?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 35 g | 11 kcal |
| 1 piece (whole) | 8 g | 3 kcal |
| 1 serving (small) | 60 g | 19 kcal |
| 2 cup (chopped) | 70 g | 22 kcal |
| 10 piece (whole) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (medium) | 100 g | 32 kcal |
| 1 serving (large) | 180 g | 58 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Toka leaves
What plant do Toka leaves come from?
Toka leaves are described as a leafy vegetable, but the name alone may not identify one botanical species reliably. Local names can vary, so confirm the plant’s identity with the seller or packaging before eating or preparing the leaves.
Can you eat Toka leaves raw?
Eat Toka leaves raw only if you have confirmed the plant is an edible species suitable for raw use. Wash confirmed edible leaves thoroughly; if the plant’s identity or safe preparation is uncertain, do not taste it raw.
How do you cook Toka leaves?
Cook Toka leaves only after confirming the plant is edible. If they are suitable for cooking, use them like other leafy greens in a sauté, soup, or stew; the right cooking time depends on the leaf’s thickness and the recipe.
Do Toka leaves have a bitter taste?
There is no reliable taste description for Toka leaves without knowing which plant the name refers to. Taste can vary by species and freshness, so do not assume they are bitter—or mild—before identifying the leaves.
Can Toka leaves go in soup or stew?
Confirmed edible Toka leaves can be added to soup or stew. Wash and chop them first; add tender leaves near the end if you want them to hold their shape, while tougher stems may need more cooking.
How can you tell if Toka leaves are fresh?
Fresh Toka leaves should look intact and free of mold, sliminess, or an unpleasant smell. Because the name may refer to different plants, appearance alone cannot confirm that the leaves are safe to eat; verify their identity too.
Can you freeze Toka leaves?
You can freeze Toka leaves once you have confirmed they are edible, but thawed leaves may be softer than fresh ones. They are generally more useful in cooked dishes than salads; species-specific preparation may affect the result.
Are the stems of Toka leaves edible?
Whether Toka leaf stems are edible depends on the plant species. Once the plant is confirmed as edible, check whether its stems are commonly eaten; tough stems can be removed or cooked longer than the leaves.
What can you use instead of Toka leaves?
For a recipe calling for Toka leaves, spinach or Swiss chard may work as leafy-green substitutes, but their flavor and cooking time can differ. Choose based on the dish, and do not treat a substitute as proof that an unidentified leaf is safe.
Are Toka leaves safe for children to eat?
Toka leaves are appropriate for children only when the plant has been positively identified as edible and prepared safely. Do not serve leaves known only by an uncertain local name; confirm the species and any preparation requirements first.
Toka leaves Vitamins & Minerals
Vitamins
Vitamin K
73.5µg · 61% DV
Vitamin A
119µg · 13% DV
Vitamin C
9.8mg · 11% DV
Folate
27.3µg · 7% DV
Minerals
Manganese
0.15mg · 7% DV
Calcium
53mg · 5% DV
Iron
0.84mg · 5% DV
Magnesium
17mg · 4% DV
Potassium ⭐
112mg · 3% DV
Sodium
13mg · 1% DV
Toka leaves Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Toka leaves
To burn the 11 calories in 1 cup (chopped) (35 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 Toka leaves?
Toka leaves are the edible foliage of the toka plant, used as a leafy vegetable rather than as a prepared dish. They are washed, chopped and usually cooked into soups, stews or quick pan dishes. The name is not associated with one widely documented culinary tradition, so it is best not to assign the leaves a specific regional origin or fixed traditional recipe. Tender greens can be added near the end of cooking to keep their texture.
They are a light vegetable, providing fibre and micronutrients; 100 g contains 32 kcal. Pair Toka leaves with beans, eggs or grains for a more substantial meal, or cook them with just a little oil for a lighter side.
How Nutritious Is Toka leaves?
Nutrient density
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 Toka leaves 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 Toka leaves Contain Allergens?
No known major allergens
Which Diets Is Toka leaves 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
Toka leaves Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
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.