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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A traditional Karnataka-style sambar featuring tender Malabar spinach in a tangy tamarind and lentil gravy. It's a comforting, nutritious dish that pairs perfectly with steamed rice, idli, or dosa.
A traditional Maharashtrian stir-fry featuring tender Malabar spinach and field beans. This wholesome dish has a unique sweet, sour, and savory flavor from coconut, jaggery, and tamarind.
A traditional dry curry from coastal Karnataka, this Basale Soppu Ajadina features tender Malabar spinach and black chickpeas simmered in a freshly ground, aromatic coconut masala. 'Ajadina' means 'dry' in Tulu, perfectly describing its semi-dry consistency. This dish offers a delightful balance of spicy, tangy, and subtly sweet flavors, making it a perfect accompaniment to steamed rice.
Yes, Malabar spinach is very healthy. It's low in calories and rich in essential vitamins like A and C, and minerals such as iron. Its high fiber content also supports digestive health and promotes gut health.
Per 100g, Malabar spinach provides only 19 calories, 1.8g protein, 3.4g carbs, and 0.3g fat. It's an excellent source of Vitamin A and C for immunity and skin, and iron for blood health. It also contains beneficial antioxidants like lutein and zeaxanthin for eye health.
Yes, Malabar spinach can be beneficial for weight loss. It's very low in calories and fat, while being high in dietary fiber. The fiber helps promote satiety, aiding in appetite control and healthy digestion.
Yes, Malabar spinach is naturally vegan as it is a plant-based vegetable. It is also inherently gluten-free, making it suitable for individuals with celiac disease or gluten sensitivity.
Malabar spinach is relatively low in carbohydrates, with about 3.4g of carbs per 100g. This makes it a suitable vegetable for those following low-carb or ketogenic diets when consumed in moderation.
Malabar spinach can be stir-fried, sautéed, steamed, or added to soups and stews. Its slightly mucilaginous texture helps thicken dishes. It's often used in Asian and tropical cuisines.
Malabar spinach has a mild, slightly peppery or citrusy taste, similar to regular spinach but often less bitter. Its most distinctive feature is its thick, succulent leaves and stems, which become slightly mucilaginous or 'slimy' when cooked, similar to okra.
malabar spinach is a versatile ingredient found in cuisines around the world. With 19 calories per 100g and 1.8 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Yes, Malabar spinach can be eaten raw, especially the younger leaves, which are tender and less mucilaginous. They can be added to salads for a fresh, slightly peppery crunch.
Store fresh Malabar spinach in a plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 3-5 days. Avoid washing it until just before use to prevent spoilage.
Unlike regular spinach, Malabar spinach is a climbing vine with thicker, more succulent leaves and stems. It thrives in warm, humid climates and has a distinct mucilaginous texture when cooked, which regular spinach lacks.
