Malabar spinach, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 5.9 MG | 7% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 0.8 MG | 5% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 114 UG | 29% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 58 UG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 124 MG | 10% | |
| Iron, Fe | 1.5 MG | 8% | |
| Magnesium, Mg | 48 MG | 11% | |
| Phosphorus, P | 36 MG | 3% | |
| Potassium, K | 256 MG | 5% | |
| Sodium, Na | 55 MG | 2% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.3 MG | 11% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (23 kcal per 100g), suitable for weight management.
- Very low in fat (0.8g per 100g).
- Good source of Folate, total (29% DV).
About Malabar spinach, cooked
This leafy green vegetable, often mistaken for spinach due to its similar appearance, is actually a tropical vine native to Asia and Africa. When cooked, it develops a slightly mucilaginous texture, similar to okra, which makes it particularly useful for thickening soups and stews. The vibrant green leaves are tender when young and develop a more robust flavor as they mature.
Nutritionally, this vegetable offers an impressive array of benefits despite its low calorie content. With 3 grams of protein per 100 grams, it provides more protein than many other leafy greens. The 2.1 grams of dietary fiber supports digestive health, while the minimal fat content (0.8 grams) makes it an excellent choice for those monitoring their fat intake. The 2.7 grams of carbohydrates provide energy without causing significant blood sugar spikes.
In culinary applications, this versatile green shines in various dishes across different cuisines. It's commonly used in stir-fries, curries, and soups, particularly in Southeast Asian cooking. The mucilaginous quality that develops when cooked makes it an excellent natural thickener for gumbos and other hearty stews. Some cultures also use it raw in salads when the leaves are young and tender, though cooking is more common due to its slightly slimy texture when raw.
Compare Malabar spinach, cooked
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