Is Morning Glory High in Fiber? Your Guide to This Leafy Green's Nutritional Profile

December 8, 2025 •

4 min read

With some nutritional data showing 100 grams of water spinach containing up to 2.1g of dietary fiber, the question "is morning glory high in fiber?" is a common one among health-conscious eaters. Also known as kangkong or rau muong, this popular Southeast Asian green offers more than just a moderate fiber count, providing a host of other nutrients essential for a balanced diet.

Quick Summary

Morning glory, known also as water spinach, contains a moderate amount of dietary fiber (approximately 1.6–2.1g per 100g), contributing to better digestion and overall health.

Key Points

Moderate Fiber Source: Morning glory provides a solid amount of dietary fiber, typically between 1.6 and 2.1 grams per 100g serving.
Excellent Digestive Health: The fiber content aids in digestion and helps promote bowel regularity, a key health benefit.
Rich in Vitamins and Minerals: Besides fiber, this green is packed with Vitamins A, C, and K, as well as minerals like iron and calcium.
Versatile and Easy to Cook: Morning glory's mild flavor and tender texture make it simple to incorporate into various dishes like stir-fries and soups.
Low in Calories: As a nutrient-dense vegetable, it is low in calories, making it a great addition to weight management diets.
Comparable to Other Greens: Its fiber level is similar to spinach but slightly less than more fibrous vegetables like kale or broccoli.

Understanding the Fiber in Morning Glory

Morning glory, or Ipomoea aquatica, is a popular, fast-growing semi-aquatic vegetable with hollow stems and arrow-shaped leaves. Its fiber content can vary slightly depending on the specific source and preparation, but it consistently offers a solid contribution to your daily fiber intake. It is important to note that the term "high in fiber" is relative and should be considered within the context of a person's overall dietary goals. While it might not match the highest-fiber foods available, its ease of preparation, mild flavor, and versatility make it an excellent choice for boosting your vegetable consumption.

Nutritional Data Insights

Different nutritional databases report slightly varied figures for morning glory's fiber content, but they all confirm its status as a good source. For example, some sources indicate a fiber content of around 2.1 grams per 100g serving, while others list it closer to 1.6 grams. This variation can be due to factors such as the plant's variety (land vs. water grown), maturity, and whether the data is for raw or cooked vegetable. The crunchy, hollow stems and tender leaves both contribute to its texture and fiber composition.

Morning Glory vs. Other Common Greens: A Fiber Comparison

To put morning glory's fiber content into perspective, it is helpful to compare it with other well-known green vegetables. While it doesn't hold the top spot for fiber, it competes well with other nutrient-dense greens.

Fiber Content of Greens (per 100g, cooked)


Vegetable	Fiber Content (approx.)	Source Type	Notes
Morning Glory	1.6-2.1 g	Green Vegetable	Content can vary based on variety and preparation.
Spinach	~2.2 g	Leafy Green	The high oxalate content can affect nutrient absorption.
Broccoli	~2.4 g	Cruciferous	Also a good source of Vitamin C and antioxidants.
Kale	~3.6 g	Leafy Green	A very high-fiber green, though not directly covered in search.
Carrots	~2.8 g	Root Vegetable	Eaten raw or cooked, a very good source of fiber.

As the table shows, morning glory's fiber count is comparable to or slightly less than other fibrous vegetables like spinach, broccoli, and carrots. It is a solid contributor but should be part of a diverse diet to maximize fiber intake.

Health Benefits of Morning Glory

Beyond its digestive benefits from fiber, morning glory is packed with a wide array of vitamins, minerals, and antioxidants that contribute to overall health. These benefits include:

Immune System Support: It contains high levels of Vitamins A and C, which are crucial for maintaining a strong immune system.
Digestive Regularity: The natural fiber aids in promoting healthy bowel movements and can help prevent constipation.
Vision Health: Rich in Vitamin A and beta-carotene, it supports healthy eyesight.
Heart Health: The presence of potassium and magnesium helps in regulating blood pressure and supports cardiovascular function.
Antioxidant Properties: Contains antioxidants that help fight inflammation and oxidative stress within the body.

How to Incorporate Morning Glory into Your Diet

Morning glory is incredibly versatile and can be prepared in many ways. To maximize its nutritional value, it's best to cook it lightly and avoid excessive heat that can degrade certain vitamins.

Popular Cooking Methods

Garlic Stir-fry: The most iconic method is stir-frying with plenty of fresh garlic, often with fish sauce or fermented bean curd.
Blanched: Quick boiling the greens and serving them with a dipping sauce, such as lime fish sauce, is a simple and fresh approach.
Soups: Adding it to clear broths or hotpots is common throughout Southeast Asia.
Salads: In some regions, blanched morning glory is used in zesty, crunchy salads.

Tips for Preparation

Always wash thoroughly, especially the water-grown varieties, to remove any contaminants.
The entire stem and leaves are edible, so there is no need to discard the fibrous stems.
To preserve the nutrients, use high heat and cook quickly, as in a stir-fry, rather than prolonged cooking.

The Verdict: The Role of Morning Glory in a High-Fiber Diet

In conclusion, morning glory is a nutritious and healthy vegetable that provides a good source of dietary fiber, along with a host of other beneficial vitamins and minerals. While it may not contain as much fiber as some other vegetables like kale or carrots, its easy-to-eat stems and leaves make it an excellent and versatile addition to a well-rounded, fiber-rich diet. It is particularly beneficial for those looking for low-calorie, nutrient-dense options to support digestive health and overall well-being. As part of a diverse diet, morning glory is a valuable green to incorporate into your meals.

For more information on the nutrient profile of morning glory, you can visit the Vietnam Airlines guide on the vegetable.

Frequently Asked Questions

While not universally classified as a 'superfood,' morning glory is a nutrient-dense vegetable rich in vitamins, minerals, and antioxidants, and contributes positively to health.

Morning glory is known by several other names, including water spinach, kangkong (in Indonesia/Malaysia), ong choy (in Chinese), and rau muong (in Vietnamese).

Yes, both the hollow stems and the leaves of morning glory are edible and commonly used in cooking, especially in stir-fries.

Cooking does not significantly decrease the fiber content of morning glory. However, prolonged cooking with high heat may reduce the levels of heat-sensitive vitamins like Vitamin C.

Morning glory's fiber content is comparable to spinach, with some reports suggesting it has a similar amount per 100g. Both are excellent choices for boosting dietary fiber.

Yes, due to its natural dietary fiber content, incorporating morning glory into your diet can aid in improving digestion and promoting regular bowel movements, which helps with constipation.

Morning glory can typically be found in Asian grocery stores, local wet markets, and sometimes in the international produce section of larger supermarkets, especially in Asian and Southeast Asian regions.