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How Many Calories in Malabar Spinach, Cooked?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 7 kcal | 0.9g |
| 100g | 23 kcal | 3.0g |
| 1 cup | 10 kcal | 1.3g |
A malabar spinach, cooked contains 23 calories per 100g. A typical 1 cup (44g) provides about 10 calories. Malabar Spinach, Cooked is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Malabar Spinach, Cooked Nutrition Facts
| Nutrient | Per 100g | Per serving (44g) |
|---|---|---|
| Calories | 23 kcal | 10 kcal |
| Protein | 3.0g | 1.3g |
| Carbohydrates | 2.7g | 1.2g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 0.8g | 0.4g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.1g | 0.9g |
| Sodium | 55.0mg | 24mg |
| Potassium | 256.0mg | 113mg |
| Calcium | 124.0mg | 55mg |
| Iron | 1.5mg | 0.7mg |
| Vitamin C | 5.9mg | 2.6mg |
| Vitamin A | 58.0µg | 26µg |
| Selenium | 0.9µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (2% DV)
- A good source of calcium (10% DV)
- Calories: 1% DV
- Protein: 6% DV
- Carbohydrates: 1% DV
- Fibre: 8% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 2% DV
- Potassium: 5% DV
- Calcium: 10% DV
- Iron: 8% DV
- Vitamin C: 7% DV
- Vitamin A: 6% DV
- Selenium: 2% DV
- Riboflavin (B2): 8% DV
Useful for tracking malabar spinach, cooked
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does malabar spinach, cooked fit your diet?
Low-carb / keto
Malabar Spinach, Cooked contains 2.7g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 23 calories per 100g, malabar spinach, cooked is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in malabar spinach, cooked per 100g?
Malabar Spinach, Cooked contains 23 calories per 100g, based on USDA reference data.
Is malabar spinach, cooked high in calories?
A 1 cup of malabar spinach, cooked (44g) has around 10 calories — roughly 0% of a 2,000-calorie daily intake.
Is malabar spinach, cooked good for weight loss?
At 23 calories per 100g, malabar spinach, cooked is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 10 calories.
How much protein is in malabar spinach, cooked?
Malabar Spinach, Cooked contains 3.0g of protein per 100g.
Is malabar spinach, cooked a good source of fibre?
Malabar Spinach, Cooked is relatively low in fibre at 2.1g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does malabar spinach, cooked compare to basil, fresh?
Malabar Spinach, Cooked has 23 calories per 100g, close to basil, fresh at 23 — 0 calories fewer per 100g. See the full macro breakdown above.
Is malabar spinach, cooked keto-friendly?
Malabar Spinach, Cooked contains 2.7g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of malabar spinach, cooked for 20g of protein?
With 3.0g of protein per 100g, you'd need roughly 667g of malabar spinach, cooked to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to malabar spinach, cooked by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Malabar Spinach, Cooked (this page) | 23 kcal | 3.0g | 2.7g | 0.8g |
| Basil, Fresh | 23 kcal | 3.1g | 2.6g | 0.6g |
| Capers, Canned | 23 kcal | 2.4g | 4.9g | 0.9g |
| Alfalfa Seeds, Sprouted, Raw | 23 kcal | 4.0g | 2.1g | 0.7g |
| Amaranth Leaves, Raw | 23 kcal | 2.5g | 4.0g | 0.3g |
| Cabbage, Cooked, Boiled, Drained | 23 kcal | 1.3g | 5.5g | 0.1g |
| Carrots, Canned, Regular Pack, Solids and Liquids | 23 kcal | 0.6g | 5.4g | 0.1g |
More kit for malabar spinach, cooked tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.