Malabar spinach, cooked
FDC ID: 169400
At a glance
Malabar spinach, cooked is a low-calorie food in the Vegetables and Vegetable Products category, providing 23 kcal per 100g. Each 100g supplies 3.0g of protein, 0.8g of fat, 2.7g of carbohydrates. It is an especially good source of folate (29% of the Daily Value), copper (12% of the Daily Value), magnesium (11% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
23
kcal
Protein
3.0
g
Total Fat
0.8
g
Total Carbohydrate
2.7
g
Dietary Fiber
2.1
g
Nutrition profile of Malabar spinach, cooked
Malabar spinach, cooked provides about 23 kcal per 100g, a low energy density. Nutritionally it is low in carbohydrates.
Key nutrients and what they do
- Folate 29%supports cell division, DNA synthesis and red blood cell formation
- Copper 12%aids iron use and the formation of red blood cells and collagen
- Magnesium 11%supports hundreds of enzyme reactions, energy metabolism and muscle function
- Manganese 11%supports bone formation and enzymes in carbohydrate/fat metabolism
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
- ✓people who are pregnant or planning pregnancy
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 23 kcal | 7 kcal |
| Protein | 3.0 g | 0.8 g |
| Fat | 0.8 g | 0.2 g |
| Carbs | 2.7 g | 0.8 g |
| Fiber | 2.1 g | 0.6 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 23 kcal | 1.2% | |
| Water | 92.50 g | — | |
| Protein | 2.98 g | 6.0% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.78 g | 1.0% | |
| Total Carbohydrate | 2.71 g | 1.0% | |
| Dietary Fiber | 2.10 g | 7.5% | |
| Sodium | 55 mg | 2.4% | |
| Potassium | 256 mg | 5.4% | |
| Calcium | 124 mg | 9.5% | |
| Magnesium | 48 mg | 11.4% | |
| Phosphorus | 36 mg | 2.9% | |
| Iron | 1.48 mg | 8.2% | |
| Zinc | 0.30 mg | 2.7% | |
| Copper | 0.11 mg | 12.3% | |
| Manganese | 0.26 mg | 11.1% | |
| Selenium | 0.90 μg | 1.6% | |
| Retinol | 0 μg | — | |
| Vitamin A | 58 μgRAE | 6.4% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.11 mg | 8.8% | |
| Riboflavin | 0.13 mg | 9.9% | |
| Niacin | 0.79 mg | 4.9% | |
| Vitamin B6 | 0.09 mg | 5.1% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 114 μg | 28.5% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Malabar spinach, cooked per 100g?
Malabar spinach, cooked has 23 kcal (calories) per 100g.
What are the macros in Malabar spinach, cooked?
Per 100g, Malabar spinach, cooked provides 3.0g protein, 0.8g fat, 2.7g carbohydrates.
What vitamins and minerals does Malabar spinach, cooked provide?
Per 100g, Malabar spinach, cooked is a notable source of Folate (about 29% of the Daily Value), Copper (about 12% of the Daily Value), Magnesium (about 11% of the Daily Value).
Is Malabar spinach, cooked low in calories?
Yes — Malabar spinach, cooked has 23 kcal per 100g, while still providing Folate (about 29% of the Daily Value).
What is the source of this nutrition data for Malabar spinach, cooked?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)