Know what’s on your plate
Malabar spinach
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 23 kcal —
- Protein 3 g 6%
- Carbohydrate 0.6 g 0%
- Fat 0.8 g 1%
- Fibre 2.1 g 8%
- Sodium 55 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 58 µg 6%
- Vitamin C 5.9 mg 7%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 0.79 mg 5%
- Pantothenic acid (B5) 0.14 mg 3%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 114 µg 28%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 124 mg 10%
- Iron 1.5 mg 8%
- Magnesium 48 mg 11%
- Phosphorus 36 mg 3%
- Potassium 256 mg 5%
- Zinc 0.3 mg 3%
- Copper 0.11 mg 12%
- Manganese 0.26 mg 11%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 23 | 3 g | 0.6 g | 0.8 g |
| 1 × cup | 44 g | 10 | 1.3 g | 0.3 g | 0.3 g |
| 1 × bunch | 17 g | 4 | 0.5 g | 0.1 g | 0.1 g |
| 2 × cup | 88 g | 20 | 2.6 g | 0.5 g | 0.7 g |
| ½ × cup | 22 g | 5 | 0.7 g | 0.1 g | 0.2 g |
| 3 × cup | 132 g | 30 | 3.9 g | 0.8 g | 1 g |
| 4 × cup | 176 g | 40 | 5.2 g | 1.1 g | 1.4 g |
Similar foods
Questions about Malabar spinach
How do you cook Malabar spinach without making it slimy?
Add the leaves near the end of cooking and cook them only until wilted, usually about 2–4 minutes. Their natural mucilage thickens cooking liquid, so use a hot pan and avoid stirring more than needed.
Can you eat Malabar spinach raw?
Yes. Wash the leaves and tender stems thoroughly, then use them in salads or blend them into a smoothie; raw, they have a mild flavour and a noticeably succulent texture.
How do you store Malabar spinach?
Keep it unwashed in the fridge, loosely wrapped in a slightly damp paper towel inside a bag or container. Wash it just before use, and use it promptly because the leaves wilt quickly.
What dishes can you make with Malabar spinach?
Add it to coconut-based curries, lentil dhal or soups, where its juices help thicken the sauce. It is also good quickly stir-fried with garlic, chilli and a little oil.
Can you use Malabar spinach instead of ordinary spinach?
Yes, in curries, soups and stir-fries, but add it later: its thick, fleshy leaves take a little longer to wilt and release a slippery, thickening juice. For salads, ordinary spinach is the closer substitute.
Is Malabar spinach really spinach?
No. It is a climbing tropical plant in the Basella family, unrelated to ordinary spinach, and is also known as vine spinach. Its glossy, thick leaves and succulent stems explain why it behaves differently in the pan.
How do you choose Malabar spinach?
Look for crisp, glossy leaves with firm, tender stems and no yellowing or slimy patches. Smaller leaves and young stems are usually the most tender for quick cooking.
Source: USDA FoodData Central 169400 · per 100 g · carbohydrate per EU label, fibre excluded
