Calories in Malabar-Spinat, gekocht
Generic food Cooked Gemüse
Malabar-Spinat, gekocht contains 23 kcal per 100 g. A typical serving of 1 Tasse (44 g) provides about 10 kcal.
Roughly 40 % of its calories come from protein, with 36 % from carbohydrates and 24 % from fat (estimated with general energy factors).
That is less energy than the typical item in Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 29 % of the Daily Value for Folat (B9), 12 % of the Daily Value for Kupfer and 11 % of the Daily Value for Magnesium.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 23 kcal | |
| Total fat M | 0,78 g | 1 % |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 55 mg | 2 % |
| Total carbohydrates C | 2,7 g | 1 % |
| Dietary fiber M | 2,1 g | 8 % |
| Total sugars | not reported | |
| Protein M | 3 g | 6 % |
| Vitamin A M | 58 µg | 6 % |
| Vitamin C M | 5,9 mg | 7 % |
| Vitamin D Z | 0 µg | 0 % |
| Thiamin (B1) M | 0,11 mg | 9 % |
| Riboflavin (B2) M | 0,13 mg | 10 % |
| Niacin (B3) M | 0,79 mg | 5 % |
| Pantothensäure (B5) M | 0,14 mg | 3 % |
| Vitamin B6 M | 0,086 mg | 5 % |
| Folat (B9) C | 114 µg | 29 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Calcium M | 124 mg | 10 % |
| Eisen M | 1,5 mg | 8 % |
| Magnesium M | 48 mg | 11 % |
| Phosphor M | 36 mg | 3 % |
| Kalium M | 256 mg | 5 % |
| Zink M | 0,3 mg | 3 % |
| Kupfer M | 0,11 mg | 12 % |
| Mangan M | 0,26 mg | 11 % |
| Selen C | 0,9 µg | 2 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 40 %
- Carbohydrates 36 %
- Fat 24 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3 gabove the median for Gemüse und Gemüseprodukte (median 2 g)
- Fiber2,1 gbelow the median for Gemüse und Gemüseprodukte (median 2,2 g)
- Fat0,78 gin the top quarter of Gemüse und Gemüseprodukte (median 0,3 g)
- Sodium55 mgabove the median for Gemüse und Gemüseprodukte (median 36 mg)
- Protein per 100 kcal13 gprotein density, useful for comparing foods with different calorie levels
- Water92,5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
Other components (6)
| Wasser M | 92,5 g |
|---|---|
| Asche M | 1 g |
| Energie ? | 96 kJ |
| Vitamin A, IE M | 1.158 IU |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel M | 114 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Taro, blätter, gekocht, gedämpft, mit Salz Cooked | 24 | 2,7 g | 3,9 g | 0,41 g |
| Spinat, konserven, gekocht, kein Zusatz von Fett Cooked | 23 | 2,8 g | 3,4 g | 0,5 g |
| Taroblätter, gekocht, gedämpft, ohne Salz Cooked | 24 | 2,7 g | 4 g | 0,41 g |
| Spinat, frisch, gekocht, kein Zusatz von Fett Cooked | 33 | 3,4 g | 3,1 g | 0,7 g |
| Spinat, gekocht, gekocht, entwässert, ohne Salz Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Spinat, gekocht, gekocht, entwässert, mit Salz Cooked | 23 | 3 g | 3,8 g | 0,26 g |
| Spargel, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked | 18 | 3 g | 1,9 g | 0,42 g |
| Spargel, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked | 18 | 3 g | 1,9 g | 0,42 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Cooked Malabar-Spinat?
100 g of Cooked Malabar-Spinat has 23 kcal. 1 Tasse (44 g): about 10 kcal. 1 Bündel (17 g): about 4 kcal.
How much protein is in Cooked Malabar-Spinat?
Cooked Malabar-Spinat contains 3 g of protein per 100 g (6 % of the 50 g Daily Value), or 1,3 g in 1 Tasse (44 g). About 40 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is above the median (median 2 g).
How many carbs are in Cooked Malabar-Spinat?
Cooked Malabar-Spinat has 2,7 g of total carbohydrates per 100 g, including 2,1 g of fiber.
How much fat is in Cooked Malabar-Spinat?
Cooked Malabar-Spinat contains 0,78 g of fat per 100 g.
What vitamins and minerals does Cooked Malabar-Spinat contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folat (B9) (29 % DV), Kupfer (12 % DV), Magnesium (11 % DV) and Mangan (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Malabar-Spinat?
100 g contains 55 mg of sodium, 2 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169400. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.