Malabar Spinach · Basella alba

Malabar spinach, cooked

Nutrition facts per 100 g · edible portion

Vegetables

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2 forms & preparations

Malabar spinach, cooked Vinespinach, (basella), raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Malabar spinach, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

23 kcal Calories

3.0 g Protein

2.7 g Carbs

0.8 g Fat

Excellent nutrient density 64/100

How many beneficial nutrients Malabar spinach, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Malabar spinach, cooked come from — the split across carbs, fat & protein.

23 kcal / serving

36% from carbs

Carbs 36%

2.7 g per serving
Fat 24%

0.8 g per serving
Protein 40%

3.0 g per serving

What Malabar spinach, cooked is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Folate (B9)28% Copper12% Magnesium11% Manganese11% Riboflavin (B2)10% Calcium10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	2.7 g	1%
Dietary Fiber	2.1 g	8%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.8 g	1%
Trans Fat	0.0 g	—

Protein & Amino Acids	Amount	% DV
Protein	3.0 g	6%

Vitamins	Amount	% DV
Vitamin A (RAE)	58.0 mcg	6%
Vitamin C	5.9 mg	7%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	9%
Riboflavin (B2)	0.1 mg	10%
Niacin (B3)	0.8 mg	5%
Vitamin B6	0.1 mg	5%
Folate (B9)	114.0 mcg	28%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	3%

Minerals	Amount	% DV
Calcium	124.0 mg	10%
Iron	1.5 mg	8%
Magnesium	48.0 mg	11%
Phosphorus	36.0 mg	3%
Potassium	256.0 mg	5%
Sodium	55.0 mg	2%
Zinc	0.3 mg	3%
Copper	0.1 mg	12%
Manganese	0.3 mg	11%
Selenium	0.9 mcg	2%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.0 g	—

About Malabar spinach, cooked

Malabar spinach (Basella alba) is not a true spinach at all but a lush, fast-growing tropical climbing vine, prized as a heat-loving leafy green in South Asian, Southeast Asian, and African cooking. Its thick, glossy, heart-shaped leaves and tender stems have a mild, slightly peppery, citrusy flavor and a juicy, succulent texture that turns slightly mucilaginous when cooked, much like okra, which makes it a natural thickener for soups and stews.

Malabar spinach is low in calories and rich in vitamin A, vitamin C, iron, and calcium. The young leaves are eaten raw in salads, while the more mature greens are stir-fried, curried, or simmered into the soupy dishes of many tropical cuisines. A vigorous warm-weather crop, it thrives when ordinary spinach wilts in the heat. Choose crisp, deeply colored leaves, and store Malabar spinach in the refrigerator, using it within a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Malabar spinach, cooked?

There are 23 calories in 100 g of Malabar spinach, cooked, or about 4 calories in 1 bunch (17 g).

How much protein is in Malabar spinach, cooked?

Malabar spinach, cooked contains 3.0 g of protein per 100 g.

How many carbs are in Malabar spinach, cooked?

Malabar spinach, cooked has 2.7 g of carbohydrates per 100 g.

How much fat is in Malabar spinach, cooked?

Malabar spinach, cooked provides 0.8 g of total fat per 100 g.

What is Malabar spinach, cooked a good source of?

Malabar spinach, cooked is an excellent source of Folate (B9) (28% DV) and a good source of Copper, Magnesium, Manganese, Riboflavin (B2) and Calcium (per 100 g). Daily Values are based on a 2,000-calorie diet.