Vegetables • Deep Nutrition Analytics
Malabar spinach, cooked
As a recognized vegetables, Malabar spinach, cooked delivers 23 calories per 100g, with energy primarily anchored by protein (3g) to support daily activity. Its micronutrient contribution is led by Copper, providing 12% of your daily reference value. Offering gentle energy density (0.2 kcal/g) and 0.6g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 3 g
- Carbohydrates
- 2.7 g
- Fat
- 0.8 g
- Fiber
- 2.1 g
Produce Profile: Hydration & Micronutrients
Malabar spinach, cooked provides natural botanical nutrition with 23 calories per 100g. Providing 2.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.2 kcal/g (23 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 96 kJ |
| Fiber, total dietary | 2.1 g |
| Protein | 3 g |
| Total lipid (fat) | 0.8 g |
| Carbohydrate, by difference | 2.7 g |
| Energy | 23 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.1 mg |
| Magnesium | 48 mg |
| Manganese | 0.3 mg |
| Calcium | 124 mg |
| Iron | 1.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 58 µg |
| Vitamin C, total ascorbic acid | 5.9 mg |
| Vitamin A, IU | 1160 IU |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 48 mg |
| Phosphorus, P | 36 mg |
| Sodium, Na | 55 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 124 mg |
| Potassium, K | 256 mg |
| Zinc, Zn | 0.3 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 114 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 114 µg |
| Folate, food | 114 µg |
| Ash | 1 g |
| Niacin | 0.8 mg |
| Pantothenic acid | 0.1 mg |
| Water | 92.5 g |
Serving calculator
Common serving sizes
- cup44 g
- bunch17 g
Compare Malabar spinach, cooked with Category Peers
Spinach, canned, regular pack, drained solids vs Malabar spinach, cooked
Compared to Spinach, canned, regular pack, drained solids, Malabar spinach, cooked has 20% less carbohydrates and 0% higher calories per 100g.
Spinach, raw vs Malabar spinach, cooked
Compared to Spinach, raw, Malabar spinach, cooked has 79% less Vitamin C and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Malabar spinach, cooked?
A standard 100-gram serving of Malabar spinach, cooked contains 23 calories (96 kJ), alongside 3g of protein, 2.7g of carbohydrates, and 0.8g of fat.
In common serving sizes:- 44g (cup): ~10 kcal
- 17g (bunch): ~4 kcal
Is Malabar spinach, cooked suitable for a keto or low-carb diet?
Yes. With only 0.6g of net carbs per 100g (2.7g total carbohydrates minus 2.1g dietary fiber), Malabar spinach, cooked is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Malabar spinach, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Malabar spinach, cooked are:
- Copper: 0.111 mg (12% of your daily value)
- Magnesium: 48 mg (11% of your daily value)
- Manganese: 0.255 mg (11% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169400).