⏱ 10 min total

Steam Callaloo

Name: Steam Callaloo
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 cup Callaloo; ¼ tbsp Butter; ¼ medium Onion; ¼ pepper Scotch bonnet pepper; ¼ dash Black pepper; ¼ dash Salt; ¼ fruit Avocado

Per 1 serving · 318 g · 7 ingredients

Calories

152

8%
of a 2,000 cal day

Protein
5.6g
13% of calories
Carbs
14g
32% of calories
Fat
10g
55% of calories

Portion

At a glance

One serving of Steam Callaloo (318 g) has 152 calories, with 5.6 g of protein, 14 g of carbohydrates and 10 g of fat. Most of its energy comes from fat (55% of calories). It is high in Vitamin C (48% DV), calcium (21% DV) and iron (41% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g

48cal

very low energy density

Protein per 100 cal

3.7g

Net carbs

10g

carbs minus fiber

Fiber

3.9g

2 g sugar

High in

20%+ of the daily value

Vitamin C48%
Calcium21%
Iron41%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin B612%
Folate (B9)12%
Pantothenic acid15%
Copper11%

Watch

20%+ of the daily value

Sodium26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 5 min

1
Drain most of the liquid from the canned callaloo and set the callaloo in a bowl.
2
Melt the butter in a saucepan over medium heat. Add the chopped onion and cook, stirring, until translucent and fragrant, 2–3 minutes.
3
Stir in the callaloo and nestle the whole Scotch bonnet pepper in the pan (keep it intact to infuse flavor without bursting).
4
Season with salt and black pepper to taste, and cook, stirring occasionally, until heated through and lightly simmering, about 2 minutes. Remove and discard the whole pepper before serving.
5
Slice the avocado into portions and serve alongside the steamed callaloo.

Vitamins & minerals

Amounts for 1 serving (318 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	28 μg	3%
Vitamin C	43 mg	48%
Vitamin D	0.1 μg	0%
Vitamin E	1 mg	8%
Vitamin K	11 μg	9%
Thiamine	0 mg	3%
Riboflavin (B2)	0.1 mg	5%
Niacin	1 mg	6%
Vitamin B6	0.2 mg	12%
Folate (B9)	46 μg	12%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	15%
Choline	9 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	213 mg	21%
Iron	3 mg	41%
Potassium	285 mg	6%
Magnesium	17 mg	4%
Phosphorus	35 mg	5%
Zinc	0.4 mg	3%
Copper	0.1 mg	11%
Manganese	0.1 mg	4%
Selenium	0.4 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	12 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	37 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	0.4 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	0.2 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	6 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	24 μg	—
Serine	0.1 g	—
Starch	0.1 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0 g	—
Total omega 3	0.1 g	—
Total omega 6	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 152 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

29min
Walking (3.5 mph)
18min
Cycling (moderate)
13min
Running (6 mph)
21min
Swimming laps

Common questions

How many calories are in Steam Callaloo?

One serving of Steam Callaloo (1 serving) has 152 calories, which works out to 48 calories per 100 g. That is about 7.6% of a 2,000-calorie day.

Is Steam Callaloo high in protein?

Not especially. It has 5.6 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Steam Callaloo keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Steam Callaloo?

606 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Steam Callaloo?

2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (318 g)

Calories152

% Daily Value*

Total fat 10g	13%
Saturated fat 2.9g	14%
Trans fat 0.1g
Cholesterol 7.6mg	3%
Sodium 606mg	26%
Total carbohydrate 14g	5%
Dietary fiber 3.9g	14%
Total sugars 2g
Protein 5.6g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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