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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, cooked Malabar spinach is highly nutritious. It is low in calories but rich in vitamins A and C, iron, and soluble fiber, which support immune function, skin health, and digestion.
A 100g serving of cooked Malabar spinach contains approximately 23 calories and 3.5g of carbohydrates. It also provides 2g of protein and is very low in fat at 0.4g.
Yes, Malabar spinach is excellent for a keto or low-carb diet. With only 3.5g of total carbohydrates per 100g, it allows you to consume a high volume of vegetables while staying within your daily carb limits.
It is an excellent source of iron for red blood cell formation and contains antioxidants like lutein and beta-carotene for eye health. Its high soluble fiber content also helps regulate blood sugar levels and aids in digestion.
Yes, Malabar spinach is a naturally vegan and gluten-free vegetable. It is a plant-based leafy green that contains no animal products or gluten proteins.
Cooked Malabar spinach has a mild, slightly peppery flavor with a hint of citrus. Its texture is unique because it is mucilaginous, meaning it has a slightly thickened or 'slimy' consistency similar to okra when heated.
It is best prepared by sautéing with garlic and oil, stir-frying, or adding to soups and curries. Because the leaves are thicker than regular spinach, they hold their shape better and do not wilt as aggressively.
cooked malabar spinach is a versatile ingredient found in cuisines around the world. With 23 calories per 100g and 2 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →The 'slimy' texture is caused by high levels of mucilage, a type of soluble fiber. This property makes it a great natural thickener for stews and is also what provides its digestive health benefits.
Once cooked, Malabar spinach should be stored in an airtight container in the refrigerator. It will typically stay fresh and safe to eat for 3 to 5 days.
Yes, the stems are completely edible and nutritious. Since they are thicker than the leaves, it is recommended to chop them into small pieces and begin cooking them a few minutes before adding the leaves so they soften properly.