Jamaican callaloo is a staple leafy green dish enjoyed across the Caribbean, typically served as a primary component of a hearty breakfast. It is traditionally prepared by sautéing the fresh greens with aromatic vegetables and spices until tender, making it a classic vegan comfort food.
Nutrient score: Good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 lb Callaloo (907 g)
- 2 tbsp Coconut oil (27 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 0.5 medium Green bell pepper (75 g)
- 2 leaves Thyme (0.1 g)
- 1 piece Scotch bonnet pepper (15 g)
- Black pepper, to taste
- Salt, to taste
- Ingredients in total: 1.19 kg
- Weight lost in cooking: 389 g (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Wash the callaloo leaves thoroughly in cold water to remove any grit, then drain well and slice the leaves and stems into thin ribbons.
- Heat the coconut oil in a large, heavy-based pot over medium heat.
- Add the diced onion, minced garlic, and chopped bell pepper to the pot and sauté for about 5 minutes until the vegetables are soft and fragrant.
- Add the sliced callaloo to the pot along with the fresh thyme sprigs.
- Place the whole Scotch bonnet pepper on top of the greens, ensuring it remains intact so it releases flavor without making the dish too spicy.
- Cover the pot and let the callaloo steam in its own juices for about 10 to 15 minutes, stirring occasionally, until the greens are tender.
- Remove the Scotch bonnet pepper and thyme stalks, then season with salt and black pepper to taste before serving hot.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 139 kcal | 69.3 kcal |
| Protein | 6.33 g | 3.17 g |
| Water | 171 mL | 85.6 mL |
| Sodium | 41.6 mg | 20.8 mg |
| Total Carbohydrates | 14.8 g | 7.4 g |
| Total Fat | 7.59 g | 3.8 g |
| Sugar | 3.61 g | 1.81 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 5.26 mg | 2.63 mg |
| Calcium | 358 mg | 179 mg |
| Magnesium | 121 mg | 60.6 mg |
| Potassium | 1,022 mg | 511 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 130 mg | 65.1 mg |
| Zinc | 0.59 mg | 0.3 mg |
| Chloride | 0 mg | 0 mg |
| Selenium | 2.8 mcg | 1.4 mcg |
| Copper | 0.26 mg | 0.13 mg |
| Fluoride | 0.001 mg | 0 mg |
| Manganese | 1.5 mg | 0.75 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.032 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 5.85 g | 2.93 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 0.53 g | 0.26 g |
| Omega-3 Fatty Acids | 0.19 g | 0.095 g |
| Polyunsaturated Fat | 0.49 g | 0.25 g |
| Omega-6 Fatty Acids | 0.3 g | 0.15 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.061 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 4.08 g | 2.04 g |
| Omega-9 Fatty Acids | 0.44 g | 0.22 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 5.86 g | 2.93 g |
| Soluble Fiber | 2.01 g | 1.01 g |
| Insoluble Fiber | 5.66 g | 2.83 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 91.9 mg | 45.9 mg |
| Folate (B9) | 43.5 mcg | 21.8 mcg |
| Niacin (B3) | 1.33 mg | 0.66 mg |
| Vitamin A | 708 mcg RAE | 354 mcg RAE |
| Thiamin (B1) | 0.15 mg | 0.075 mg |
| Vitamin B6 | 0.6 mg | 0.3 mg |
| Riboflavin (B2) | 0.25 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.32 mg | 0.16 mg |
| Vitamin E | 5.33 mg | 2.67 mg |
| Vitamin K | 951 mcg | 475 mcg |
| Biotin (B7) | 0.5 mcg | 0.25 mcg |
| Beta-Carotene | 4,844 mcg | 2,422 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 38.5 mg | 19.3 mg |
| Leucine | 650 mg | 325 mg |
| Lysine | 545 mg | 273 mg |
| Polyphenols | 504 mg | 252 mg |
| Methionine | 149 mg | 74.3 mg |
| Oxalates | 1,026 mg | 513 mg |
| Threonine | 423 mg | 211 mg |
| Tryptophan | 148 mg | 73.9 mg |
| Valine | 523 mg | 261 mg |
| Flavonoids | 162 mg | 80.8 mg |
| Histidine | 306 mg | 153 mg |
| Lutein / Zeaxanthin | 19.4 mg | 9.68 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 517 mg | 258 mg |
| Purines | 86.8 mg | 43.4 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 447 mg | 223 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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