Cooked Malabar Spinach

Malabar Spinach, Cooked has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A and Folate.

The food contains 2.71g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.98 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the low fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to Indian cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 99, for Malabar Spinach, Cooked, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein40%
 Calories from Fat24%
 Calories from Carbs36%

Why this is good for you

  • High in Vitamin A
  • No Cholesterol
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH

Vitamin Analysis

Vitamin A1157.9 IU23.2%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent58 mcg
Vitamin C5.9 mg9.8%Top 30%High
Thiamin0.11 mg7.1%Mid 40%Average
Riboflavin0.13 mg7.6%Mid 40%Average
Niacin0.79 mg3.9%Mid 40%Average
Vitamin B60.09 mg4.3%Mid 40%Average
Folate114 mcg28.5%Top 10%Very High
Food Folate114 mcg
Folic Acid0 mcg
Dietary Folate Equivalents114 mcg
Vitamin B120 mcg
Pantothenic Acid0.13 mg1.3%Mid 40%Average

Mineral Analysis

Calcium124 mg12.4%Top 30%High
Iron1.5 mg8.2%Mid 40%Average
Magnesium48 mg12%Top 30%High
Phosphorus36 mg3.6%Bottom 30%Low
Potassium256 mg7.3%Mid 40%Average
Sodium55 mg2.3%Mid 40%Average
Zinc0.3 mg2%Bottom 30%Low
Copper0.11 mg5.6%Mid 40%Average
Manganese0.25 mg12.7%Mid 40%Average
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate2.71 g0.9%Bottom 30%Low
Dietary Fiber2.1 g8.4%Top 30%High
Sugars0 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein3 g6%Bottom 30%Low

Fat Analysis

Total Fat0.78 g1.2%Bottom 30%Low
Saturated Fat0 g
Total Trans Fatty Acids0 g

Other Nutrients Analysis

Alcohol0 g
Water92.5 g
Ash1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 23 Calories from Fat 7

% Daily Value *

Total Fat 0.78 g 1.2%

Saturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 mg

Sodium 55 mg 2.3%

Total Carbohydrates 2.71 g 0.9%

Dietary Fiber 2.1 g8.4%

Sugars 0 g

Protein 3 g 6%

Vitamin A 23.2% Vitamin C 9.8%

Calcium 12.4% Iron 8.2%

*Based on a 2000 Calorie diet

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Better Eats



Per 100g | Calories 23
Protein 2.9 g | Carbs 3.6 g | Fat 0.39 g


Cooked, Boiled,Drained Spinach With..

Per 100g | Calories 23
Protein 3 g | Carbs 3.7 g | Fat 0.26 g


Cooked, Boiled, Drained Spinach..

Per 100g | Calories 23
Protein 3 g | Carbs 3.7 g | Fat 0.26 g


Drained Solids Canned Spinach

Per 100g | Calories 23
Protein 2.8 g | Carbs 3.4 g | Fat 0.5 g

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