Malabar Spinach (Cooked)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Malabar spinach, cooked
Vegetables and Vegetable Products
Macronutrients distribute relatively evenly across protein (3g), fat (0.8g), and carbohydrates (2.7g) per 100g. At just 23 calories per 100g, Malabar Spinach (Cooked) is one of the lowest-calorie options available. Sodium is modest at 55mg per 100g, well within limits for heart-healthy eating patterns. Fiber content sits at 2.1g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Malabar Spinach (Cooked) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value. Composed of 93% water by weight, Malabar Spinach (Cooked) also contributes to daily hydration.
Calorie Distribution
- Protein40%3 g
- Fat24%0.78 g
- Carbs36%2.7 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 92.5 | G |
| Energy | 23.0 | KCAL |
| Protein | 3.0 | G |
| Total lipid (fat) | 0.78 | G |
| Carbohydrate, by difference | 2.7 | G |
| Fiber, total dietary | 2.1 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 5.9 | MG |
| Thiamin | 0.11 | MG |
| Riboflavin | 0.13 | MG |
| Niacin | 0.79 | MG |
| Vitamin B-6 | 0.09 | MG |
| Folate, total | 114 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 58.0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 124 | MG |
| Iron, Fe | 1.5 | MG |
| Magnesium, Mg | 48.0 | MG |
| Phosphorus, P | 36.0 | MG |
| Potassium, K | 256 | MG |
| Sodium, Na | 55.0 | MG |
| Zinc, Zn | 0.30 | MG |
| Copper, Cu | 0.11 | MG |
| Manganese, Mn | 0.26 | MG |
| Selenium, Se | 0.90 | UG |
| Energy | 96.0 | kJ |
| Ash | 1.0 | G |
| Pantothenic acid | 0.14 | MG |
| Folic acid | 0 | UG |
| Folate, food | 114 | UG |
| Folate, DFE | 114 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 1158 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total trans | 0 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| bunch (17g) | 4 | 0.5g | 0.1g | 0.5g |
| cup (44g) | 10 | 1.3g | 0.3g | 1.2g |
Scaled from Malabar Spinach (Cooked)'s per-100g values using USDA portion data.
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Nutrient Highlights
Dietary Considerations
Malabar Spinach (Cooked) is naturally low in sodium at 55mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Malabar Spinach (Cooked) is a meaningful source of folate at 114mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.
Rankings Among 8,262 USDA Foods
- Calcium: top 14% (#1,157 of 8,262)
- Magnesium: top 15% (#1,239 of 8,262)
- Vitamin C: top 19% (#1,570 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169400.
View on USDA FoodData Central →