Calories in Malabar spinach, cooked
Generic food Cooked Vegetables
Malabar spinach, cooked contains 23 kcal per 100 g. A typical serving of 1 cup (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 vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 29% of the Daily Value for Folate (B9), 12% of the Daily Value for copper 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% |
| Pantothenic acid (B5) M | 0.14 mg | 3% |
| Vitamin B6 M | 0.086 mg | 5% |
| Folate (B9) C | 114 µg | 29% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 124 mg | 10% |
| Iron M | 1.5 mg | 8% |
| Magnesium M | 48 mg | 11% |
| Phosphorus M | 36 mg | 3% |
| Potassium M | 256 mg | 5% |
| Zinc M | 0.3 mg | 3% |
| Copper M | 0.11 mg | 12% |
| Manganese M | 0.26 mg | 11% |
| Selenium 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 vegetables and vegetable products (median 2 g)
- Fiber2.1 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Fat0.78 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Sodium55 mgabove the median for vegetables and vegetable products (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), International Units Z | 0 IU |
Other components (6)
| Water M | 92.5 g |
|---|---|
| Ash M | 1 g |
| Energy ? | 96 kJ |
| Vitamin A, IU M | 1,158 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 114 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Taro, leaves, cooked, steamed, with salt Cooked | 24 | 2.7 g | 3.9 g | 0.41 g |
| Spinach, canned, cooked, no added fat Cooked | 23 | 2.8 g | 3.4 g | 0.5 g |
| Taro leaves, cooked, steamed, without salt Cooked | 24 | 2.7 g | 4 g | 0.41 g |
| Spinach, fresh, cooked, no added fat Cooked | 33 | 3.4 g | 3.1 g | 0.7 g |
| Spinach, cooked, boiled, drained, without salt Cooked | 23 | 3 g | 3.8 g | 0.26 g |
| Spinach, cooked, boiled, drained, with salt Cooked | 23 | 3 g | 3.8 g | 0.26 g |
| Asparagus, frozen, cooked, boiled, drained, with salt Cooked | 18 | 3 g | 1.9 g | 0.42 g |
| Asparagus, frozen, cooked, boiled, drained, without salt 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 spinach?
100 g of cooked malabar spinach has 23 kcal. 1 cup (44 g): about 10 kcal. 1 bunch (17 g): about 4 kcal.
How much protein is in cooked malabar spinach?
Cooked malabar spinach contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 1.3 g in 1 cup (44 g). About 40% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in cooked malabar spinach?
Cooked malabar spinach has 2.7 g of total carbohydrates per 100 g, including 2.1 g of fiber.
How much fat is in cooked malabar spinach?
Cooked malabar spinach contains 0.78 g of fat per 100 g.
What vitamins and minerals does cooked malabar spinach contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (29% DV), copper (12% DV), magnesium (11% DV) and manganese (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked malabar spinach?
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 April 1, 2019. FoodFactly last checked it on November 6, 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 April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.