Vegetables · SOURCE-BASED NUTRITION
Malabar spinach, cooked nutrition facts
SR Legacy
Malabar spinach, cooked. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
NUTRITION OVERVIEW
About Malabar spinach, cooked nutrition
Malabar spinach, cooked is a vegetables food. It provides nutrients including Energy, Protein, Carbohydrate, by difference. Foodmanac shows calories, protein, carbohydrates, fats, vitamins and minerals based on verified nutrition data per 100 g.
ADJUST THE AMOUNT
Nutrition for your portion
Enter a custom amount or choose a documented serving. Every measured nutrient below recalculates from the source reference.
MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 23 kcal | — |
| Protein | 2.98 g | 6% |
| Carbohydrate, by difference | 2.71 g | 1% |
| Total lipid (fat) | 0.78 g | 1% |
| Fiber, total dietary | 2.1 g | 7.5% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 55 mg | 2.4% |
| Potassium, K | 256 mg | 5.4% |
| Calcium, Ca | 124 mg | 9.5% |
| Iron, Fe | 1.48 mg | 8.2% |
| Magnesium, Mg | 48 mg | 11.4% |
| Phosphorus, P | 36 mg | 2.9% |
| Zinc, Zn | 0.3 mg | 2.7% |
| Copper, Cu | 0.11 mg | 12.3% |
| Manganese, Mn | 0.26 mg | 11.1% |
| Selenium, Se | 0.9 µg | 1.6% |
| Vitamin A, RAE | 58 µg | 6.4% |
| Vitamin C, total ascorbic acid | 5.9 mg | 6.6% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.11 mg | 8.8% |
| Riboflavin | 0.13 mg | 9.9% |
| Niacin | 0.79 mg | 4.9% |
| Pantothenic acid | 0.14 mg | 2.7% |
| Vitamin B-6 | 0.09 mg | 5.1% |
| Folate, DFE | 114 µg | 28.5% |
| Vitamin B-12 | 0 µg | 0% |
| Ash | 1.04 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 114 µg | — |
| Folate, total | 114 µg | — |
| Folic acid | 0 µg | — |
| Retinol | 0 µg | — |
| Vitamin A, IU | 1,160 iu | — |
| Water | 92.5 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Folate (28.5% DV), Copper (12.3% DV) and Magnesium (11.4% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Folate: DNA and cell division
This amount provides 114 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.11 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 48 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.26 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Folate
This amount provides 114 µg. Folate is needed to make DNA and RNA and for normal cell division. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
KEEP EXPLORING
Compare another food or find a nutrient
Use the complete Foodmanac catalogue to compare source-based values.