Cooked Malabar Spinach
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 1.19 g | 0% |
| Net Carbohydrates | 0.27 g | 0% |
| Sugars | No data | - |
| Added Sugars | No data | - |
| Dietary Fiber | 0.92 g | 3% |
| Protein | 1.31 g | 3% |
| Total Fat | 0.34 g | 0% |
| Saturated Fat | No data | - |
| Monounsaturated Fat | No data | - |
| Polyunsaturated Fat | No data | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 152.86 mcg | 17% |
| Vitamin C | 2.6 mg | 3% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 24.2 mg | 1% |
| Potassium | 112.64 mg | 2% |
| Calcium | 54.56 mg | 4% |
| Magnesium | 21.12 mg | 5% |
| Iron | 0.65 mg | 4% |
| Zinc | 0.13 mg | 1% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
17%
Vitamin C
3%
Vitamin D
0%
Vitamin E
-
Vitamin K
-
Vitamin B1
4%
Vitamin B2
4%
Vitamin B3
2%
Vitamin B5
1%
Vitamin B6
2%
Vitamin B7
-
Vitamin B9
13%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
4%
Iron
4%
Magnesium
5%
Phosphorus
1%
Potassium
2%
Sodium
1%
Zinc
1%
Copper
5%
Manganese
5%
Selenium
0.7%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 10 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 min
Jogging
2 min
Cycling
2 min
Walking
3 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Malabar spinach is rich in bioactive compounds, including phytochemicals and betalains, which contribute to its significant antioxidant properties. According to SpringerLink, these compounds also exhibit antihypertensive and anti-inflammatory effects, supporting overall human health. As a leafy green, it may also provide nutrients like vitamin A and compounds such as lutein and zeaxanthin, similar to other leafy greens, which support eye health.
1. Health Benefits of Underutilized Vegetables and Legumes
Source: SpringerLink
Summary: Malabar spinach, as an underutilized vegetable, is recognized for its nutritional value, diverse culinary applications, and its abundance of bioactive compounds that contribute to antioxidant, anticancer, antimicrobial, antihypertensive, anti-inflammatory, and hepatoprotective activities.
Read More: https://link.springer.com/rwe/10.1007/978-3-030-57415-4_1
2. Functional Yogurt: Enhancing Color Stability, Functional Quality, and Storage Life With Malabar Spinach ( Basella Alba L.) Fruit
Source: Wiley Online Library
Summary: Malabar spinach fruit extract serves as a viable natural colorant for yogurt, enhancing its color stability, functional quality through increased phenolic and flavonoid content, and antioxidant activity during refrigerated storage.
Read More: https://onlinelibrary.wiley.com/doi/abs/10.1002/fsn3.70710
3. Spinach 101: Nutrition Facts and Health Benefits
Source: Healthline, 2019
Summary: Malabar spinach, like common spinach, is a nutrient-dense leafy green vegetable rich in vitamins, minerals, and beneficial plant compounds such as lutein and nitrates, which contribute to antioxidant effects, improved eye health, and blood pressure regulation.
Read More: https://www.healthline.com/nutrition/foods/spinach
4. The 13 Healthiest Leafy Green Vegetables
Source: Healthline
Summary: Malabar spinach, as a leafy green vegetable, belongs to a category of highly nutritious foods that are rich in vitamins, minerals, and fiber, contributing to brain health and a reduced risk of various diseases.
Read More: https://www.healthline.com/nutrition/leafy-green-vegetables
